Losing weight takes exercise planning and portion control
By Charlyn Fargo
Copley News Service

Having trouble losing weight? Try looking at the portion sizes of the food you eat. A study by Summa Health System researchers in Akron, Ohio, found that portion control and planned exercise resulted in greater weight loss. The reverse was also true.

Participants who didn't watch portion control or plan their exercise times were more likely to gain weight. Results of the 24-month federally funded obesity study were published in the journal Obesity Research.

The greatest weight loss in the study was related to portion control, according to lead Summa researcher Everett Logue.

"Although we saw similar patterns of weight loss related to reduced dietary-fat consumption, increased fruit and vegetable consumption, increased physical activity and increased planned exercise, the target behavior that induced the greatest weight loss was portion control," Logue said.

The study found that 38 percent of obese patients who consistently spent two years practicing food-portion control lost 5 percent or more of their baseline weight. Conversely, they concluded that 33 percent of patients who did not consistently practice portion control gained 5 percent or more of their baseline weight.

"The message in the study is that you have to eat fewer calories and/or burn more calories if you want to lose weight," Logue said. "There are no short cuts. However, there are multiple ways of eating fewer calories and/or burning more calories. The trick is to find a way of eating and exercising that works for you that you can maintain for a lifetime."

For those trying to lose weight, he recommends changing shopping habits, changing restaurants or what is ordered at a restaurant and changing how non-work time is spent.

Winning Question

Q: Does everyone gain weight when they quit smoking?
A: One common fear associated with giving up smoking is that it will lead to uncontrolled weight gain. While it is true that some people can gain five pounds during the first year of abstinence, other more encouraging studies have shown that initial gains tend to peak after six months and that many people return to their normal body weight within 12 months of quitting the habit. The best way to prevent weight gain is to begin an exercise program. - www.medicalnewstoday.com

Winning Web

If you want to know exactly how many calories you are eating, there's a free Web site to help you. The Nutrition Analysis Tools and System is designed to allow you to analyze your diet. To use the system, you simply type in the food and quantities to be consumed. NATS then searches the Department of Agriculture nutrient database to provide the percentages of the recommended daily requirements for 17 nutrients. This is useful for those trying to lose weight and design a balanced diet.
The site is at http://nat.crgq.com/welcome.html.

Winning Recipe

This recipe for Coconut Sweet Potatoes from Dietwatch.com offers a healthy side dish. Sweet potatoes are rich in vitamins A and C and are a good source of fiber and potassium.

Coconut Sweet Potatoes

1 small yellow onion, roasted, peeled and diced
1 clove garlic, minced
1/2 teaspoon salt
1 1/2 cups evaporated low-fat milk
1/2 teaspoon coconut extract
5 sweet potatoes, peeled and cubed
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
Yields 8 (4-ounce) servings.

Cook onion and garlic with salt in large, covered saute pan over medium-low heat until wilted. Add milk and extract and stir well to keep onion from sticking. Add sweet potatoes and bring liquid to a boil. Reduce heat to low, cover pan and cook, 10 to 15 minutes. Remove lid and stir well. If potatoes seem quite firm then cook with lid on, 5 minutes. Finish potatoes by cooking, with lid off, 5 to 10 minutes.

Nutritional analysis per serving: 147 calories, 4.9 g protein, 29 g carbohydrate, 1.1 g fat; 3.7 mg, cholesterol, 3.7 g dietary fiber, 351 mg sodium.

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