Want to Prevent Holiday Weight Gain? Get a Scale, Study Suggests

a scale might be the easiest way to keep off the pounds this holiday season a new study suggests

A new study published in the BMJ might have the answer for everyone who's tried (and failed) to keep the pounds off during the holidays  - and it could be as simple as buying a scale.

Researchers at the Universities of Birmingham and Loughborough put together the Winter Weight Gain study by gathering 272 volunteers and dividing them into two groups over a period of six to eight weeks in November and December in 2016. 

People in the "intervention" group were asked to weigh themselves regularly and were given information on how much exercise was needed to burn off calories found in a variety of delicious holiday foods. 

"On Christmas Day alone an individual might consume 6000 calories; three times the recommended daily allowance. Characteristically people enjoy a more relaxed lifestyle and participate in more social events during the Christmas holiday period, which presents situations for increased energy intake," the study's authors wrote. 

For example, a slice of roasted turkey comes in at around 100 calories, which takes about 16 minutes of walking to burn off. Three large roast potatoes (100g) will bring you 161 calories and take you nearly a half-hour to walk off. A small glass of sparkling white wines comes in at 105 calories, which requires another 17 minutes of walking. 

The other group didn't track their weight and were only given a "healthy lifestyle" leaflet, which did not include any dietary suggestions. 

Participants in the intervention group were also given ten top tips for good weight management. Those tips included advice like: 

  1. Keep to your meal routine - try and eat at the same time every day. 
  2. Get reduced fat products, e.g. dairy, spreads, salad dressings, where you can. 
  3. Try and walk off the weight by hitting 10,000 steps every day. 
  4. Pack healthy snacks, like fresh fruit or low-calorie yogurts to help battle cravings. 
  5. Check fat and sugar levels on food levels. 
  6. Watch your portions (except vegetables). 
  7. Stand up for at least ten minutes out of every hour.
  8. Choose water or sugar free beverages. Limit intake of things like fruit juice and alcohols. 
  9. Slow down when eating your food. Do not eat on the go or while watching TV. 
  10. Eat at least five portions of fruit and vegetables a day. 

Researchers weren't sure which which instruction was most responsible for the study participants losing weight, but said those study participants who did end up losing weight, stood on the scales at least twice a week.



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