Are you struggling with menopause weight loss?
Wouldn’t it be nice if there was something you could do to double your weight loss efforts?
Well according to one of the biggest and longest running weight-loss trials ever conducted, there is.
What is this new weight-loss miracle?
Is it a drug? Is it a new machine for blasting your abs? Is it crazy diet where you eat nothing but broccoli?
Well, No. It is simply your keyboard (or notebook & pen!) and keeping a food diary – recording what you eat during the day can double your weight loss and encourage you to eat more hormone balancing foods, according to a study conducted by an American Research centre.
“The more food records people kept, the more weight they lost,” said Kaiser Permanente lead author Jack Hollis Ph.D…”Those who kept daily food records lost twice as much weight as those who went it alone, and adding more phytoestrogen rich foods to your diet will increase your chances of keeping your hormones in check. It seems that the simple act of writing down what you eat encourages people to consume less calories and change their eating habits.
The average weight loss over a six month period was roughly 13 pounds, with more than two-thirds of the nearly 1,700 participants losing at least nine pounds. Those who participated were asked to follow the heart-healthy DASH diet, which is rich in fruits and vegetables, attend weekly support group sessions and exercise for at least 30 minutes a day, as well as track what they ate. Participants who used their daily food journals doubled their results.
With more than two-thirds of Americans overweight, and the African American community being particularly susceptible to problems linked to obesity, like heart disease and diabetes; this study was one of the few trials to have a large percentage of African Americans – nearly half of the participants.
“If we all just lost nine pounds, like the majority of people in this study did, our nation would see vast decreases in high blood pressure, high cholesterol, diabetes, heart disease and stroke,” noted study co-author Victor Stevens, Ph.D. who found in a previous study that losing as little as five pounds can reduce the risk of developing high blood pressure by 20 percent.
Food diaries increase accountability and demonstrate where excess calories are coming from according to study participants.
Keeping a food diary doesn’t have to be a formal thing, noted Dr. Keith Bachman. Bachman explained that keeping a journal helps people reflect on what they eat, making them aware of their habits and hopefully change their behaviour.
We all know it is harder to lose weight during menopause due to decreased hormone levels and a shift in our metabolism – But food journaling in conjunction with exercise and the right lifestyle choices, will give you the opportunity to see you are doing things right (or not, as the case may be!) and encourage you to carry on.