There is so much confusing information out there about how to lose weight, it’s enough to drive you nuts.
How many times have you heard that grazing throughout the day, dividing your calories into smaller meals, is the ideal way to stay full, curb cravings and lose weight?
Well, new evidence is saying that if you are a woman aged 50 to 75 and are trying to lose weight, you need to omit that mid-morning snack from your diets.
This new study published in the Journal of the American Dietetic Association, took 123 women aged 50 to 75 who were overweight or obese and tracked their eating habits and subsequent weight loss. Their diets ranged from 1,200 to 2,000 calories a day and low in fat – less than 30%. Each woman engaged in 45 minutes of cardio exercise a day for five days a week.
The results showed that those women who consumed a mid-morning snack were lose an average of 7% of body weight compared to those women who did not consume a mid-morning snack who lost 11% of their body weight.
“We think this finding may not relate necessarily to the time of day one snacks, but rather to the short interval between breakfast and lunch,” says study researcher Anne McTiernan, MD, PhD. “Mid-morning snacking, therefore, might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger.”
The study reports that once snacking becomes a regular part of your dieting regime, it’s easier to give into temptation and snack too often.
“Since women on a weight loss program only have a limited number of calories to spend each day, it is important for them to incorporate nutrient-dense foods that are no more than 200 calories per serving,” McTiernan says.
Having a high-protein breakfast will keep you feeling fuller for longer and you will probably forget all about your mid-morning snack. Another way to help you succeed in your weight loss goals is to measure out your snacks, so you won’t be tempted to eat more than you should. Grabbing nuts from a full bag or grapes from a full bunch will only lead to eating more calories.