Weight loss

6 scientifically sound causes to log your meals at the moment

A weight loss app that allows you to easily log your diet, exercise, weight and more NuMi from Nutrisystem), could be the secret to your success in losing weight.

Research has shown that people who record what they eat, be it in an old-fashioned food diary or on a smartphone or smartwatch app, are more likely to lose weight, lose more weight, and keep it away than people who don't. t.

The scientific evidence is so overwhelming that many health organizations invest in it and health insurers promote it because it promotes wellbeing, a factor that could reduce health costs. (It's much cheaper to stay healthy than to be healthy when you're sick.)

Here are the benefits of tracking what you eat and how much you exercise:

1. You can lose more weight.
This is how it worked for the 1,700 study participants of a study conducted in 2008 at the Kaiser Permanente Center for Health Research. Those who kept a diary of everything they ate lost twice as much as those who did not. And the more they wrote down, the more weight they lost. Why is the nutrition diary – now available as a practical smartphone app – such a powerful weight loss tool? By keeping track of what and how much you eat and how much you exercise, you are encouraged to pay attention to both and make healthy decisions – even if you are the only one who can see your diary.

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2. The scales can become your best friend when you lose weight.
Stepping on the scales every day used to be a big no-no – after all, weight fluctuates naturally – but researchers are now saying that it could help some people reduce pounds. In a 2015 Cornell University study of 168 overweight or obese athletes, those who jumped on the scales daily lost more weight and kept it off than those who did not. They also tracked their success on a chart, another way to keep track of your progress. Another study, published in the online journal PLOS ONE, found that people who skipped weighing for just a week gained weight. As with food diaries, the scale keeps you honest and motivates you to move the dial down.

3. You move more.
Researchers at Boston University and Mt. The Sinai School of Medicine in New York gave a group of 54 people with prediabetes a little something that made them increase their daily activity and ward off potentially adult diabetes. It was a pedometer. The participants who wore their pedometer daily took more than 1400 additional steps than those who did not – and they also lost weight.

4. You start connecting the dots.
longer why you put on weight this week. It's all in your food diary or activity overview. Compare your good weeks with your bad weeks and find the place where everything went wrong. A few too many spoons of sugar in the coffee you needed because you didn't get enough sleep? Made it to the gym only twice a week? This means that you have to pay more attention to your sleeping habits, monitor your sugar consumption and stay true to your exercise program. For example, if you eat two teaspoons of sugar per three cups of coffee, you've added 100 calories to your diet – and reached the American Heart Association-recommended limit for women’s added sugar. (Men get a little more.) Weight loss requires moderately vigorous exercise (e.g., a 15-minute mile) for about 150 minutes a week, while also following a diet according to US government guidelines. That's more than three hours, which you can split into easy-to-manage half-hour sessions six days a week.

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5. You can avoid these plateaus.
The high on losing weight is often mitigated by the low on reaching a plateau. Here we often lose hope and return to our old unhealthy ways. Diet, over. However, if you know you are stuck where you are now, your daily follow-up will allow you to either adjust your diet or exercise to get things moving again.

6. You can be more flexible.
Studies have shown that rigid diets – those that sometimes don't allow a piece of chocolate, for example, or where you have to stick to a limited diet – just don't work. They don't pass the test in the real world – you can't live on them. Researchers at the University of Salzburg in Austria found that dieters were far more successful when they were able to flexibly decide what to eat. If you keep an eye on your daily food intake, you can occasionally cut back as your diary tells you what you've eaten and whether there is room for a scoop of frozen yogurt – and whether you can have a dash of chocolate sauce at all and a cherry on top .

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