: Short-term approaches to weight loss, such as restricting foods, are ineffective?
WHAT THEY’RE SAYING
Increasing your consumption of fruits and vegetables is an effective long-term weight loss tool versus other short-term options.
WHAT WE KNOW
There is a lot of noise out there regarding the best solution for weight loss. It’s hard to sort through what’s effective and what’s not, especially for long-term weight loss. At the beginning of a diet, it’s easy to promise to never again eat a pastry or drink a soda; however, following through with such restrictive goals can be extremely challenging.
A new study found that many short-term approaches to weight loss such as eliminating or restricting foods are ineffective in maintaining weight loss. Research has shown that long-term approaches to weight loss such as eating more fruits and vegetables are much more effective and practical.
HOW DO WE KNOW THIS?
The study followed overweight, post-menopausal women for four (4) years. They were separated into two (2) groups. One group received help from nutritionists, exercise physiologists, and psychologists. The other group attended general health seminars. At the end of the study, most of the members of the first group lost weight but only one-third of the second group reported weight loss. The weight loss reported was associated with decreased consumption of desserts, sugar-sweetened beverages, meats, and an increased consumption of fruits and vegetables.*
Fruits and vegetables can be easily incorporated into your diet. With such a wide variety of colors, textures, and flavors, how could you get bored? Whether fresh, frozen, canned, dried, or juiced, all forms of fruits and veggies provide vital vitamins, minerals, and nutrients to keep your body strong and active.
- Sweet Tooth. Fruit can often squelch your sweet craving. Instead of pie and ice cream, try a ½ cup of low-fat frozen yogurt topped with your favorite berries.
- Soda. Our grapefruit fizz is a wonderful alternative to sugary beverages.
- Servings. Remember to follow the recommendations for serving sizes of meats, dairy, grains, and fruits and vegetables. Use the MyPlate recommendations for a balanced diet as a guide for your family.
- Healthy Recipes. Check out our Fruit & Veggie Recipe Database for hundreds of easy and delicious recipes featuring fruits and vegetables.
- Physical Activity. Always incorporate physical activity into your daily routine.
Always seek the advice of a physician before beginning an exercise regimen.
* Barrone Gibbs, Bethany. “Short- and Long-Term Eating Habit Modification Predicts Weight Change in Overweight, Postmenopausal Women: Results from the WOMAN Study.” The Journal of the Academy of Nutrition and Dietetics
(2012): n. page. Web. 29 Aug. 2012.