BEST DIET : LOSE WEIGHT WITH BEST TRICK

A new review of data adds to the evidence that families who eat together most often are healthier.

Problem is, many families aren’t sitting down together at home very often at all. According to the research team from Rutgers, the State University of New Jersey, about 40% of the average family’s budget is spent eating out, typically not together. This is particularly concerning because eating out is linked with poorer food choices — restaurant and prepared foods tend to be much fattier, saltier and higher in calories than meals made at home.

Increasingly, obesity and public health experts believe that such eating behavior fuels Americans’ risk of obesity and nutrition deficiencies. To find out more, Rutgers researchers reviewed 68 studies on the issue. They looked specifically at studies that measured the frequency and atmosphere of family meals and compared that to the quality of children’s food consumption and risk of weight gain.

(MORE: Simple Fix: Family Dinners Help Teens Avoid Drinking and Using Drugs)

The data suggested that family mealtime has a wealth of health benefits, especially for children. Kids who ate more meals together with their families tended to eat more fruits, vegetables, fiber, calcium-rich foods, and vitamins, and ate less junk food.

Social improvements were also linked to frequency of family meals. Teens who ate at the family table more often were more likely to show fewer signs of depression and feel that their family was more supportive, compared with teens who dined less often at home.

“It is very interesting that something as simple as frequently eating meals together may contribute to so many different types of benefits to all family members,” says study author Jennifer Martin-Biggers, a doctoral student in the department of nutritional sciences at Rutgers.

(MORE: TV On in the Background? It’s Still Bad for Kids)

Children in families who frequently shared meals also tended to have a lower body mass index than those who didn’t, although the research did not find a conclusive between family meals and obesity.

Researchers found also that it’s not just the time spent together or the act of consuming food simultaneously that matters. The quality of the interactions are important too. The data showed that families who spent time watching TV together or ate fast food out together did not have the same improved dietary intakes as families who ate meals together at home.

“We believe that spending that family time together may provide a platform allowing parents and children to interact and for parents to teach children healthy habits,” says Martin-Biggers. “The increased focus on food and eating may be a mechanism behind the improved diets families tend to show when they eat together.”

(MORE: Facebook’s Sheryl Sandberg Leaves Work at 5:30. Should You?)

The authors note that there’s no shortage of nutritional information out there for parents who want to make better choices for their families. But what busy parent has the time to sift through the research? To help, the Rutgers team says it is creating at-a-glance graphics based on their findings that will visually synthesize key nutritional and healthy-eating info in an appealing way for the public.

The new research was presented on Monday at the American Society for Nutrition’s Scientific Sessions in San Diego, Calif.

A new review of data adds to the evidence that families who eat together most often are healthier.

Problem is, many families aren’t sitting down together at home very often at all. According to the research team from Rutgers, the State University of New Jersey, about 40% of the average family’s budget is spent eating out, typically not together. This is particularly concerning because eating out is linked with poorer food choices — restaurant and prepared foods tend to be much fattier, saltier and higher in calories than meals made at home.

Increasingly, obesity and public health experts believe that such eating behavior fuels Americans’ risk of obesity and nutrition deficiencies. To find out more, Rutgers researchers reviewed 68 studies on the issue. They looked specifically at studies that measured the frequency and atmosphere of family meals and compared that to the quality of children’s food consumption and risk of weight gain.

(MORE: Simple Fix: Family Dinners Help Teens Avoid Drinking and Using Drugs)

The data suggested that family mealtime has a wealth of health benefits, especially for children. Kids who ate more meals together with their families tended to eat more fruits, vegetables, fiber, calcium-rich foods, and vitamins, and ate less junk food.

Social improvements were also linked to frequency of family meals. Teens who ate at the family table more often were more likely to show fewer signs of depression and feel that their family was more supportive, compared with teens who dined less often at home.

“It is very interesting that something as simple as frequently eating meals together may contribute to so many different types of benefits to all family members,” says study author Jennifer Martin-Biggers, a doctoral student in the department of nutritional sciences at Rutgers.

(MORE: TV On in the Background? It’s Still Bad for Kids)

Children in families who frequently shared meals also tended to have a lower body mass index than those who didn’t, although the research did not find a conclusive between family meals and obesity.

Researchers found also that it’s not just the time spent together or the act of consuming food simultaneously that matters. The quality of the interactions are important too. The data showed that families who spent time watching TV together or ate fast food out together did not have the same improved dietary intakes as families who ate meals together at home.

“We believe that spending that family time together may provide a platform allowing parents and children to interact and for parents to teach children healthy habits,” says Martin-Biggers. “The increased focus on food and eating may be a mechanism behind the improved diets families tend to show when they eat together.”

(MORE: Facebook’s Sheryl Sandberg Leaves Work at 5:30. Should You?)

The authors note that there’s no shortage of nutritional information out there for parents who want to make better choices for their families. But what busy parent has the time to sift through the research? To help, the Rutgers team says it is creating at-a-glance graphics based on their findings that will visually synthesize key nutritional and healthy-eating info in an appealing way for the public.

The new research was presented on Monday at the American Society for Nutrition’s Scientific Sessions in San Diego, Calif.

Turns out, that morning chocolate-chip scone may not wreck your diet after all. In fact, it might help you stick to your weight-loss goals.

Researchers from Tel Aviv University report that eating dessert with breakfast — cookies or cake, for instance — can help dieters lose more weight. The study was originally published in March in the journal Steroids and is being presented Monday at the Endocrine Society’s annual meeting in Houston.

Bear in mind, the results don’t suggest that everybody should simply add a glazed doughnut to their morning meal. The study looked specifically at people eating strict low-calorie diets — 1,600 calories a day for men; 1,400 calories a day for women. The research included nearly 200 nondiabetic obese adults, who were randomly assigned to one of two low-calorie-diet groups; both were identical except for breakfast: one group (the lucky ones) ate a 600-calorie high-carb breakfast that came with a choice of a cookie, chocolate, cake or a doughnut for dessert. The other group ate a 300-calorie low-carb breakfast. Both breakfasts were rich in proteins, as they included tuna, egg whites, cheese and low-fat milk.

(MORE: What’s The Healthiest Breakfast? Here’s What the Experts Say)

Women in the dessert-with-breakfast group were allowed 500 calories for lunch and about 300 calories for dinner; men in that group had a 600-calorie limit for lunch and up to 464 calories for dinner.

After 16 weeks on the diet, both groups had lost weight — about 33 lb. on average — suggesting that both diets worked about the same. But in the final 16 weeks of the study, the follow-up period, those in the low-carb group had regained an average of 22 lb., while those indulging in dessert in the morning went on to lose another 15 lb. on average.

The dessert group reported feeling less hunger and fewer cravings than the other participants; their food diaries showed they were also better at sticking to their calorie limits. What’s more, dessert eaters showed greater drops of the “hunger hormone” ghrelin after breakfast — 45%, vs. a 30% drop for the low-carb dieters.

“The goal of a weight-loss diet should be not only weight reduction but also reduction of hunger and cravings, thus helping prevent weight regain,” lead study author Dr. Daniela Jakubowicz said in a statement.

(MORE: Eating a Big Breakfast Doesn’t Cut Daily Calories)

The authors say weight-loss success lies in the timing and composition of dieters’ meals. Their high-protein breakfasts reduced hunger, while the addition of carbs increased satiety and the sweet dessert cut down on cravings. Allowing yourself little treats is a key strategy, says Jakubowicz, because they keep you satisfied; if you restrict yourself to a totally sweet-free meal plan, you’re more likely to break down at some point and binge on diet-busting foods.

Upon the study’s initial release, Jakubowicz told the New York Times, “Most people simply regain weight, no matter what diet they are on … But if you eat what you like, you decrease cravings. The cake — a small piece — is important.”

MORE: 5 Ways to Get Oatmeal in Your Diet, Deliciously

There’s no denying that losing weight is tough, and keeping it off is even harder. We tend to be less physically active as we get older, which is why women tend to gain weight after menopause. But a  four-year study published in the Journal of the Academy of Nutrition and Dietetics says there are ways that women can keep the pounds off as they age.

“As women move through menopause, it’s thought that without decreasing calories or increasing exercise, [they] may be prone to gaining weight,” said lead study author Bethany Barone Gibbs of the University of Pittsburgh Department of Health and Physical Activity, discussing the study in a podcast. Americans live in an environment that makes weight gain easy thanks to the availability of cheap and calorie-dense foods, and aging women also have a host of physiological changes working against them.

(MORE: The Secrets to Weight Loss: Keep a Food Journal, Don’t Skip Meals, Eat In)

For instance, after menopause women experience a natural decline in energy expenditure coupled with a lower resting metabolic rate and an increase in appetite-related hormones. It’s not exactly a recipe for a slim figure. Add in the fact that when people lose weight, their brain’s reward system is revved up and increases their desire to eat and it’s a wonder anyone can lose weight and keep pounds at bay.

In the study, the researchers followed 508 post-menopausal and overweight women for four years between 2002 and 2008. They examined their early and long-term weight loss in order to identify any eating behaviors that distinguished women who were successful in keeping their weight down and women who weren’t. The women were assessed at six months and again at the four year mark and filled out questionnaires detailing their food consumption at both check-ins.

(MORE: Calorie vs. Calorie: Study Evaluates Three Diets for Staying Slim)

The volunteers were split into two groups. Half participated in a Lifestyle Change group and met with nutritionists, exercise physiologists and psychologists while the remainder were in the Health Education group, which simply listened to general seminars about a variety of issues involving women’s health . The Lifestyle Change group also attempted to reduce their fat and overall calorie intake, increase their consumption of fruits, vegetables and whole grains and exercised regularly.

In the short term, the researchers found that at six months the eating behaviors associated with weight loss included eating fewer desserts and fried foods, drinking less sugary beverages, eating more fish and eating less at restaurants, a trend that continued at the four year mark.

(SPECIAL: 6 Weight Loss Tips From the Nation’s Premier Spas)

“That means that eating less as restaurants and eating less fried foods were either not effective in the long term, or were unsustainable,” said Gibbs in the podcast. “Eating more fruits and vegetables did not predict weight change at six months, but was one of the most important predictors for long-term weight change. That means if you increase your fruit and vegetable intake you may not see a big result at six months, but it may be a very sustainable behavior change that can help you with long-term weight control.”

The authors speculate that the sustainability of various weight loss strategies are what make some better than others in the long run. “People are so motivated when they start a weight loss program. You can say, ‘I’m never going to eat another piece of pie,’ and you see the pounds coming off,” said Gibbs in the podcast. “Eating fruits and vegetables may not make a big difference in your caloric intake. But that small change can build up and give you a better long-term result, because it’s not as hard to do as giving up French fries forever.”

(MORE: Study: The Best and Worst Food for Healthy Weight)

The authors say that slashing dessert and sugary drink consumption is consistently effective for short and long-term weight loss and more fruits and veggies and less meat and cheese are best for long-term pound-shedding. “If the goal is to reduce the burden of obesity, the focus must be on long-term strategies because changes in eating behaviors only associated with short-term weight loss are likely ineffective and not sustainable, they write. That seems to make sense for anyone hoping to keep their weight in check, not just for women after menopause.

There’s no denying that losing weight is tough, and keeping it off is even harder. We tend to be less physically active as we get older, which is why women tend to gain weight after menopause. But a  four-year study published in the Journal of the Academy of Nutrition and Dietetics says there are ways that women can keep the pounds off as they age.

“As women move through menopause, it’s thought that without decreasing calories or increasing exercise, [they] may be prone to gaining weight,” said lead study author Bethany Barone Gibbs of the University of Pittsburgh Department of Health and Physical Activity, discussing the study in a podcast. Americans live in an environment that makes weight gain easy thanks to the availability of cheap and calorie-dense foods, and aging women also have a host of physiological changes working against them.

(MORE: The Secrets to Weight Loss: Keep a Food Journal, Don’t Skip Meals, Eat In)

For instance, after menopause women experience a natural decline in energy expenditure coupled with a lower resting metabolic rate and an increase in appetite-related hormones. It’s not exactly a recipe for a slim figure. Add in the fact that when people lose weight, their brain’s reward system is revved up and increases their desire to eat and it’s a wonder anyone can lose weight and keep pounds at bay.

In the study, the researchers followed 508 post-menopausal and overweight women for four years between 2002 and 2008. They examined their early and long-term weight loss in order to identify any eating behaviors that distinguished women who were successful in keeping their weight down and women who weren’t. The women were assessed at six months and again at the four year mark and filled out questionnaires detailing their food consumption at both check-ins.

(MORE: Calorie vs. Calorie: Study Evaluates Three Diets for Staying Slim)

The volunteers were split into two groups. Half participated in a Lifestyle Change group and met with nutritionists, exercise physiologists and psychologists while the remainder were in the Health Education group, which simply listened to general seminars about a variety of issues involving women’s health . The Lifestyle Change group also attempted to reduce their fat and overall calorie intake, increase their consumption of fruits, vegetables and whole grains and exercised regularly.

In the short term, the researchers found that at six months the eating behaviors associated with weight loss included eating fewer desserts and fried foods, drinking less sugary beverages, eating more fish and eating less at restaurants, a trend that continued at the four year mark.

(SPECIAL: 6 Weight Loss Tips From the Nation’s Premier Spas)

“That means that eating less as restaurants and eating less fried foods were either not effective in the long term, or were unsustainable,” said Gibbs in the podcast. “Eating more fruits and vegetables did not predict weight change at six months, but was one of the most important predictors for long-term weight change. That means if you increase your fruit and vegetable intake you may not see a big result at six months, but it may be a very sustainable behavior change that can help you with long-term weight control.”

The authors speculate that the sustainability of various weight loss strategies are what make some better than others in the long run. “People are so motivated when they start a weight loss program. You can say, ‘I’m never going to eat another piece of pie,’ and you see the pounds coming off,” said Gibbs in the podcast. “Eating fruits and vegetables may not make a big difference in your caloric intake. But that small change can build up and give you a better long-term result, because it’s not as hard to do as giving up French fries forever.”

(MORE: Study: The Best and Worst Food for Healthy Weight)

The authors say that slashing dessert and sugary drink consumption is consistently effective for short and long-term weight loss and more fruits and veggies and less meat and cheese are best for long-term pound-shedding. “If the goal is to reduce the burden of obesity, the focus must be on long-term strategies because changes in eating behaviors only associated with short-term weight loss are likely ineffective and not sustainable, they write. That seems to make sense for anyone hoping to keep their weight in check, not just for women after menopause.