With
over two-thirds of American adults overweight or obese, many people are
searching for ways to lose weight – and possibly decrease the risk of
cancer at the same time. According to some recently-published studies,
the key to shedding pounds and keeping them off may lie in our everyday
habits.

Here are three behavioral strategies that may help:

Pick Up a Pen: Tracking what you eat in a food diary can lead to shedding more pounds, according to a study published this month in the American Journal of Preventive Medicine.
In the study, approximately 1,700 participants were asked to restrict
calories, exercise at moderate intensity levels, attend group sessions,
and follow a diet high in fruit and vegetables aimed at stopping
hypertension (the DASH diet). After six months, more than two-thirds of
the participants lost at least nine pounds. The biggest weight loss was
experienced by those who kept the most extensive food records every
week. Other behaviors associated with increased weight loss include
more minutes spent exercising and attending group sessions.


Avoid Weekend Pitfalls:
Does this sound like you? Weekdays it’s a healthy pattern of
calorie-cutting and exercising: weekends, not so much. This pattern,
according to a study published in this month’s Obesity,
may be the reason behind your slower-than-expected weight loss. In the
study, 48 adults were assigned to two groups for a year – one group
that restricted calories, and one that exercised daily. Daily weight
changes, calorie intake, and activity levels were measured for weekends
and weekdays. During weekdays, both groups were burning more calories
than they were consuming, which leads to weight loss. Yet on weekends,
both groups ate more calories compared to weekday consumption and the
exercise group was less active, which prevented them from losing weight.

Integrate Small Changes: Whether
it’s adding one more vegetable or another hundred steps to your day, a
new study suggests that focusing on small, cumulative changes can make
significant differences in weight loss and maintenance. Published in
the Annals of Behavioral Medicine,
the study compared weight loss and maintenance between a standard
weight loss group, and a group that selected healthful, small changes
that would fit into the individuals’ lives. Both groups received the
same amount of time with counselors and exercise training programs over
the course of four months. After another three months of no meetings,
the small-change group kept significantly more weight off than the
standard-diet group.

A Healthy Weight for Health

The
record numbers of overweight people today come at a time when the
evidence linking excess body fat to cancer risk is stronger than ever
before. AICR’s expert report found that carrying excess body fat is
convincingly associated to an increased risk of six types of cancer,
including pancreatic, colorectal, and post-menopausal breast cancer.

Yet
while the end goal of reaching a healthy weight may be the same,
nutritionists agree there is no one correct way to reach that goal. “In
the struggle to lose weight, every individual faces their own unique
motivators and barriers,” says AICR Nutritionist Sarah Wally. “Not
every weight loss strategy will work for every person, but
experimenting with different behavioral approaches allows you to find
the one(s) that best suits your needs.”

Submitted by Sherri Meyer, MS, RD
Source: AICR.org

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Testimonials

Testimonials

The food is just incredible! I really mean it...I hope you know that I am not just saying this. It's so colorful, fresh, and delicious...so special every day!"

Faculty Member 

Just a note to say thank you for all of the delicious food you and your staff serve each day. I never knew kale could taste so good!

Administrator 

Outstanding food, outstanding service, outstanding people. I brag about MG to my peers at other schools, and even to my friends and family!

Administrator 

Thank you so much for all the gluten-free options this year! All of your staff have been so helpful. They make a point to come up to me at meals and let me know what options you have for that meal. Salads are great, but sometimes a warm meal is just what you need!

Faculty Member 

Thanks for all of the good work you and your team did to ensure that last night’s welcome gathering for new faculty went off without a hitch. I’m so grateful for Team MG working so hard to make sure things are done the right way.

Head of School 

It’s an understatement to say we were surprised by the excellent quality of the food. We could not recall having a better tuna dish, even at the four-star resturants we frequent in Raleigh. Duke Integrative is a special place.

Guest 

Many times I find a favorite thing out of the many items served during lunch, and although the featured spinach and fruit salad was visually stunning; the SHOUT OUT winner of the day hands down was the very delicious unassuming Vegetarian Pinto Beans!!! The onions were glistening and the peppers served as a complimentary color to the two different shades of beans...I have one regret and that is I didn’t think to take a picture!

Administrator 

Thank you for making pimento cheese today! It not only is divine, but also hit the spot. I now regret wasting 62.5 years of life on this planet in which I did not eat this heavenly mix. As I explore different recipes in my home kitchen I will try my best to live up to the standard demonstrated by what I had today.

Faculty Member 

Everything was wonderful...as usual! The food was scrumptious...and the weather was gorgeous!

Conference Client 

I would not change a thing! Your staff was not only professional, but warm and caring. They truly set the tone for a memorable night. The food was delicious...our family and friends left with hearts and bellies full!

Catering Client 

I just wanted to thank you so much for all the delicious food at Duke. Your food was such a happy and positive experience and it made the days there so much more enjoyable to eat healthy, but tasty, great food.

Client 

Thanks for the delicious soup and the new harvest salad - and thanks for removing half the calories out of the Farm Basket brownie...haha.

Resident 

THANK YOU for your help today with the open house! Our visiting families raved about the personalized environment. We had a student tell us that Guilford went from his 3rd to 1st choice!

Administrator 

Thank you for all of your hard work on the meals and breaks for the Alumnae Board. The food was outstanding; everyone raved about each meal. Favorites included the grits on Saturday morning and the butternut squash soup on Sunday. YUM!!!

Administrator 

The amazing characteristic is that, on a day by day basis, you give us nutritious, varied, interesting, delicious food...not just something special for company. Please know how much you are appreciated and loved by this community.

Conference Administrator