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2008
Mini snack portions may make you munch more!
Single portioned snacks and treats are rising in popularity with people watching their weight as a strategy to help self-regulate their consumption. However a recent study showed many people find it hard to restrict themselves to just one packet when eating single sized portions, and are also more likely to tuck into the treats than if they had them in one big bag. When offered potato crisps in small 45gram bags, study participants ate twice as much as people offered large 200gram bags of crisps. Interestingly, this effect was only seen in study participants who were asked about their body size and had their weight measured before the study began.
Take-home message: When choosing foods in small packages, stick to just one serve and avoid double dipping.
Source: Journal of Consumer Research, October 2008
Exercise and metabolic syndrome: does one size fit all?
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A small trial conducted in the US showed people with metabolic syndrome (the clustering of a number of health risk factors including abdominal obesity, impaired fasting blood glucose levels, raised blood pressure, raised blood triglycerides and reduced blood HDL cholesterol) might benefit from an exercise regimen that includes high intensity aerobic intervals rather than a continuous, moderate intensity exercise program. The study, among 32 people with metabolic syndrome, showed interval training with high intensity bursts conducted three times per week for 16 weeks reversed most of the risk factors associated with metabolic syndrome. This included weight loss as well as improvements in endothelial function, blood pressure, insulin sensitivity, fasting glucose and HDL cholesterol levels.
Take-home message: People with metabolic syndrome may benefit from experimenting with different intensity exercises several times per week for best results. |
Source: Circulation, July 2008
Stress and hunger are obstacles to maintaining a healthy diet
A new study from the US shows people are more likely to forget about their health goals when they leave longer gaps between meals, eat away from home or work longer hours. At these times, people are significantly more likely to consume more calories overall, and specifically more from solid fats, alcohol and added sugars. For example, going five hours between meals instead of four added around 220 kilojoules to the later meal for someone on an 8400 kilojoule a day diet; extending that interval from four to six hours added about 380 kilojoules to the next meal.
Take-home message: Healthy eating behaviours can be improved by simply limiting the time between meals, planning ahead or seeking out information about the nutrient and kilojoule content of foods prepared away from home.
Source: US Department of Agriculture Economic Research Service, August 2008
Keeping a food diary doubles weight loss
If you’re struggling to shift those last few kilograms or find yourself straying from a healthy eating pattern, picking up a pen and paper may be the solution. A recent study by the US Kaiser Permanente Center for Health Research showed that participants who kept food journals lost almost twice as much weight as those who didn’t. The study focused on the success of various weight-loss interventions in more than 1500 overweight and obese adults. In addition to the use of food diaries, participants were also educated on lifestyle modifications such as regular exercise, a heart-healthy diet and reduced alcohol consumption in weekly group education sessions.
Take-home message: When aiming to lose weight, keep a food diary and enlist regular support through individual or group sessions with an Accredited Practising Dietitian.
Source: American Journal of Preventive Medicine, August 2008
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