Navigation Links
Small changes in eating prompts weight loss
Date:12/19/2012

Making small easy changes to our eating habits on a consistent basis - 25 days or more per month - can lead to sustainable weight loss, according to research by Professor Brian Wansink in Cornell University's Food and Brand Lab. The challenge is to figure out which changes work for specific individuals and how to stick with changes long enough to make them second nature.

To explore this issue, Cornell researchers launched the National Mindless Eating Challenge (NMEC), an online healthy eating and weight loss program that focused on simple eating behavior changes, instead of dieting.

NMEC participants, after answering questions about their eating goals, background and well-being, were sent three customized tips to follow for a month. All tips were founded on research and based on Wansink's book "Mindless Eating: Why We Eat More than We Think" (Bantam, 2006). Participants could download a checklist to track their adherence to tips and receive email reminders to keep them on track. At the end of each month they were expected to send in a follow-up survey. Of the 504 participants who completed at least one follow-up survey, more than two thirds (42 percent) either lost weight or maintained their weight (27 percent).

Weight loss was highest among people who made changes consistently.

Those whose adherence was 25 or more days per month reported an average monthly weight loss of 2 pounds, and those who stayed in the program at least three months and completed at least two follow-up surveys lost on average 1 percent of their initial weight.

According to the study, which is published in the peer-reviewed Journal of Medical Internet Research (Nov-Dec., Vol. 14:6), common barriers that prevented people from making changes included personally unsuitable tips, forgetting, being too busy, unusual circumstances such as vacations and emotional eating.

"These results confirm that small, consistent changes in our daily eating behavior can result in gradual weight loss and in developing healthier eating habits," said Wansink, a marketing professor in Cornell's Dyson School of Applied Economics and Management. Results of the study also show that it is a challenge for many people to stick to a program for a long period of time. For those who want to lose weight or eat more healthfully, the researchers conclude that finding an initial set of tips that are relevant and doable for an individual can be enough to learn the general principle.

"Later come up with your own changes and succeed at reaching your goal," Wansink said.

The NMEC participants said that the most effective tips they received were:

  • Keep counters clear of all foods but the healthy ones.
  • Never eat directly from a package always portion food out onto a dish.
  • Eat something hot for breakfast within the first hour of waking up.
  • Avoid going more than thee or four hours without having something small to eat.
  • Put down your utensils between bites to slow down your eating.


'/>"/>

Contact: Sandra Cuellar
foodandbrandlab@cornell.edu
607-254-4960
Cornell Food & Brand Lab
Source:Eurekalert

Related biology news :

1. Turning off small RNA
2. New analysis helps guide use of erlotinib in advanced non-small cell lung cancer
3. Laparoscopy reduces the risk of small-bowel obstruction
4. A small cut with a big impact
5. New evidence that many genes of small effect influence economic decisions and political attitudes
6. AcelRx Pharmaceuticals Receives First U.S. Patent for Small-Volume Oral Transmucosal Dosage Forms
7. U-M forecasters predict second-smallest Gulf of Mexico dead zone
8. Smallest and largest fetuses at greater risk of being stillborn, research finds
9. Do the worlds smallest flies decapitate tiny ants?
10. Small molecule may play big role in Alzheimers disease
11. Protein involved in DNA replication, centrosome regulation linked to dwarfism, small brain size
Post Your Comments:
*Name:
*Comment:
*Email:
(Date:3/22/2016)... PROVO and SANDY, ... Screening Ontario (NSO), which operates the highest sample volume ... testing, and Tute Genomics and UNIConnect, leaders in clinical ... today announced the launch of a project to establish ... testing panel. NSO has been contracted ...
(Date:3/17/2016)... , March 17, 2016 ABI Research, ... forecasts the global biometrics market will reach more ... 118% increase from 2015. Consumer electronics, particularly smartphones, ... fingerprint sensors anticipated to reach two billion shipments ... Dimitrios Pavlakis , Research Analyst at ABI ...
(Date:3/14/2016)... MELBOURNE, Florida , March 14, 2016 ... on the growing mobile commerce market, announces the airing of ... York channels starting the week of March 21 st . ... and CNBC, including its popular Squawk on the Street show. ... company focused on the growing mobile commerce market, announces the ...
Breaking Biology News(10 mins):
(Date:5/25/2016)... ... May 25, 2016 , ... ... issued by the Office of the National Coordinator for Health IT (ONC) outlining ... if clinically relevant data were available when and where it was needed. The ...
(Date:5/25/2016)... ... May 25, 2016 , ... Lady had been battling arthritis ... cruciate ligament in her left knee. Lady’s owner Hannah sought the help of Dr ... veterinary surgeon, to repair her cruciate ligament and help with the pain of Lady’s ...
(Date:5/24/2016)... Israel , May 24, 2016   MedyMatch Technology ... physicians with artificial intelligence, real-time decision support tools in the ... present at the 2016 Israeli Advanced Technology Industries (IATI) BioMed ... Israel,s 15th National Life Sciences and ... at the David Intercontinental Hotel in Tel Aviv, ...
(Date:5/23/2016)... , ... May 23, 2016 , ... The need for blood donations in South Texas ... by the South Texas Blood & Tissue Center, blood donations are on the decline. In ... and they are down 21 percent in South Texas in the last four years alone. ...
Breaking Biology Technology: