Science-based diet tips that really work

July 26, 2018 by Len Canter, Healthday Reporter

(HealthDay)—There's no shortage of good diet advice, but the following tips have scientific research to support them.

For starters, take the advice to never go shopping hungry one step further by eating a piece of fruit before you go. Researchers found this encouraged people to buy 25 percent more produce.

It's always a good idea to limit snacking while watching TV, so never eat right out of the bag. This is even more important advice to heed when you're caught up in the action of a program: The more distracting the show or movie, the less aware you are of how much you're eating.

Most people know that it takes diet and exercise to lose weight. But a three-part approach may be even better. Staying in contact with a diet coach, just by phone, helped dieters in one study maintain a 10 percent weight loss.

Another study found that first learning maintenance skills for —before any attempt to diet—led to greater weight loss success.

Here's how to get smarter about weight loss before dieting:

  • Learn about energy balance: calories in versus calories out.
  • Learn about healthy portion sizes and how to be more active.
  • Get in the habit of weighing yourself daily to monitor fluctuations and recognize regain.
  • Make small but frequent lifestyle tweaks and practice more good-for-you habits.
  • Develop a plan to deal with diet disruptions like restaurant buffets and holiday parties.

You might also do better on a diet that takes into account your unique needs. For instance, decide whether you would benefit more from a program that helps you work through an unhealthy relationship with food and improves a . Or one that emphasizes environmental changes, showing you how to improve the quality of your and boost physical fitness and your motivation level.

Pick and choose from all these successful techniques to find the right formula for you.

Explore further: Four rules to avoid regaining lost weight

More information: The U.S. National Institute of Diabetes and Digestive and Kidney Diseases has more tips to help you choose a diet plan tailored to your needs.

Related Stories

Four rules to avoid regaining lost weight

July 17, 2018
(HealthDay)—Have you reached your ideal weight? Congratulations! You're halfway to winning the weight loss battle.

How to maintain that weight loss

February 20, 2018
(HealthDay)—If you've been on a diet more than once, you know that it can be harder to maintain weight than to lose weight in the first place.

How to keep a diet diary

June 19, 2018
TUESDAY, June 19, 2018 (HealthDay News) —To some people, keeping a food diary might seem old hat or just another busy-work task on your diet to-do list. But when done correctly (and diligently), it's a very effective tool ...

Diet groups can spell diet success

March 19, 2018
(HealthDay)—For some people, dieting is easier with emotional support.

Five ways to keep that lost weight gone for good

June 26, 2018
(HealthDay)—Losing weight and keeping it off comes down to making permanent changes in the way you eat. Although many eating habits are formed in childhood, it's never too late to improve. But you'll need to reinforce them ...

Mindfulness training to help with weight loss

May 31, 2018
(HealthDay)—If mindless eating can put on the pounds, it stands to reason that mindful eating can help with diet success.

Recommended for you

Moderate carbohydrate intake may be best for health

August 17, 2018
Eating carbohydrates in moderation seems to be optimal for health and longevity, suggests new research published in The Lancet Public Health journal.

Phantom odors: One American in 15 smells odors that aren't there, study finds

August 16, 2018
Imagine the foul smell of an ash tray or burning hair. Now imagine if these kinds of smells were present in your life, but without a source. A new study finds that 1 in 15 Americans (or 6.5 percent) over the age of 40 experiences ...

US drug overdose deaths surge amid fentanyl scourge

August 16, 2018
US drug overdose deaths surged to nearly 72,000 last year, as addicts increasingly turn to extremely powerful synthetic opioid fentanyl as the supply of prescription painkillers has tightened.

Parental life span predicts daughters living to 90 without chronic disease or disability

August 15, 2018
Researchers at the University of California San Diego School of Medicine report that women whose mothers lived to at least age 90 were more likely to also live to 90, free of serious diseases and disabilities.

Widespread declines in life expectancy across high income countries coincide with rising young adult, midlife mortality

August 15, 2018
The ongoing opioid epidemic in the United States is a key contributor to the most recent declines in life expectancy, suggests a study published by The BMJ today.

Diets high in vegetables and fish may lower risk of multiple sclerosis

August 15, 2018
People who consume a diet high in vegetables and fish may have a reduced risk of multiple sclerosis, new research led by Curtin University has found.

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.