A recent study conducted by researchers at Cornell University found that an incredibly simple weight loss strategy could lead to gradual weight loss of up to 25 pounds over a year. How can this be? Well, all you have to do is simply eat a light lunch daily. When you do this, calorie intake is cut. The good thing about this is that not only are calories cut, but researchers also found that participants in the study did not compensate by eating more calories later in the day! The study involved a group of 17 volunteers and lasted five weeks. Over this time period, all participants tracked everything they ate along with the calorie content of the food.
During the first week of the study, all the participants could eat whatever they wanted and recorded their food choices. Over the next two weeks, one group continued with consuming whatever they wished, while the second group ate a portion controlled lunch. At the end of the two weeks, the groups switched. Now, the group who had eaten as they pleased for three weeks spent the final two weeks choosing portion controlled lunches.
The researchers found that on average, the portion control group ate 250 fewer calories per day compared to the time when they ate as they pleased. Although this may not sound like a significant number of calories, continuing with this routine for a year could lead to a 25 pound weight loss. Combined with other strategies including an increase in exercise, one's weight loss could be considerably more than 25 pounds.
One great advantage to using this simple dieting plan to lose weight is that it achieves a gradual weight loss. Numerous studies have found that a slow and steady drop in weight generally leads to successfully keeping the weight off. The greatest hazard of quick weight loss plans is the disappointing rebound in weight gain when you stop the diet. Learning and maintaining new habits, like eating a smaller lunch, are easy when there is no pain involved. A smaller lunch doesn't lead to cravings or feelings of deprivation. Therefore, it can become a life-long habit. Acquiring long-term healthy habits is what successful dieters want to achieve. Replacing habits that encouraged weight gain with ones that promote weight loss and improved health are the key to successful weight loss.
Another advantage is the low cost of implementing this strategy. You don't have to buy special, high-priced diet foods. Just be mindful of portions each day at lunch. If you go a step beyond, making lunch the time to get the bulk of your daily servings of fruits and vegetables, you'll be eating fewer calories and boosting your nutritional intake at the same time.
If you follow these simple weight loss strategies, you will be well on your way to achieving your goals!