Key to weight loss: eat less, exercise more

Special diet foods and products are not as effective for weight loss in obese people as heeding advice to eat less and exercise more, according to a new study published in the American Journal of Preventative Medicine.
The authors of this latest study looked at diet and weight loss information for over 4 000 obese adults in the States. Sixty-three per cent of these adults said they had tried to lose weight using various weight loss methods such as eating less fat, exercising more, taking weight loss pills and herbal remedies and trying liquid diets. Participants who followed a simple low fat diet with exercise were more likely to lose more weight (more than 10%) than those who resorted to over the counter weight diet pills and liquid fad diets.
Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. Diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Try the following healthy, simple ways to cut your calorie intake:

• Use a smaller plate: This seems strange but studies have shown that we all typically serve up enough food so that our plate "looks right". By using a smaller plate you will serve yourself up less food without realizing it and so consume fewer calories overall.

• Eat slowly: It takes around 20 minutes for us to realize that our stomachs are full. So if you wolf your food down you will likely become full far sooner than you realize. And you will then eat more food than you may need. So eat slowly and chew your food thoroughly and you'll be surprised how little food you really need to eat to feel good.

• Throw away the...

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