Why Crunchy Food Might Help You Lose Weight

A new study has revealed a weight-loss trick that couldn’t be simpler: Turn down the volume in your environment (or your earbuds), and listen to yourself chew. Seriously, that’s it!

The findings of the study suggest that you’ll eat less if you’re more aware of the noise your food makes while you’re chomping away—a concept the researchers have coined the crunch effect.

RELATED: 49 Ways to Trick Yourself Into Feeling Full

Listening to yourself chew may seem odd at first, because most of us don’t pay much attention to the cacophony in our mouths. Noise is a sensory cue we tend to overlook when we’re eating, the study authors explained in a news release. According to Ryan Elder, an assistant professor of marketing at Brigham Young Univeristy’s Marriott School of Management, sound is known as “the forgotten food sense.”

To learn more about its potential impact on our eating habits, Elder, together with his colleague Gina Mohr, an assistant professor of marketing at Colorado State University, conducted a series of experiments.

In one trial, one group of participants wore headphones playing loud music while they snacked on pretzels, and another wore headphones playing quiet music while they grazed. The result: The louder music disguised the sounds of mastication, and people in the first group ate more pretzels on average. In another experiment, the researchers found that when the participants simply imagined chewing noises they consumed less.

RELATED: How Putting a Mirror in Your Dining Room Might Help You Lose Weight

The takeaway? Being mindful of your munching could lead you to have fewer chips, or cookies, or nuts. And that so-called crunch effect can make a difference in the long-term. As Elder put it, “over the course of a week, month, or year, it could really add up.”

Source: http://www.health.com

5 Metabolism-Boosting Tricks That Work for Life

Good news, ladies: There are tried-and-true tricks (that won’t disrupt your lifestyle) to maximize your burn from a.m. to p.m. Take advantage of any or all of these five easy power-up hacks.

RELATED: 20 Ways to Torch 200 Calories

1. Don’t sit still

Fidget, stand, and chew gum; these types of activities, termed NEAT (nonexercise activity thermogenesis), have been shown to help torch an extra 300 to 2,000 calories per day.

2. Become a fan of green tea

Studies indicate that green tea can increase metabolic rate by 4 to 5 percent. Feel free to go for seconds—it has only 2 calories per cup (sans sweetener, of course).

3. Drink more water

A German study discovered that downing two 8-ounce glasses of H2O improved calorie burning by 30 percent in as little as 10 minutes, and the effect lasted for more than an hour.

RELATED: 17 Ways to Burn More Calories All Day

4. Pucker up

Add fresh lemon juice to your tea or water—it’s loaded with vitamin C. Arizona State University researchers found that exercisers who don’t get enough C may zap 25 percent fewer calories during a workout.

5. Get silly

A classic study published in the International Journal of Obesity revealed that laughing sparks a small increase in calorie burning. (We did the math: Fifteen giggly minutes melts up to 40 calories!)

Meet Cynthia Sass at the Health Total Wellness Weekend at Canyon Ranch April 22-24. For details, go to Health.com/TotalWellness.

Do you have a question about nutrition? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass
Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her newest book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on FacebookTwitter and Pinterest.

Source: http://www.health.com

Why Climbing on the Scale More Often Can Help You Lose Weight

FRIDAY, March 4, 2016 (HealthDay News) — Want to boost the odds your diet might work? Head to those bathroom scales more often.

That’s the finding from a new study that suggests consistent self-weighing might improve people’s daily determination to shed pounds.

One expert who reviewed the study wasn’t surprised.

“Self-monitoring has been shown in many weight-management studies to improve weight loss and maintenance,” said nutritionist Nancy Copperman, of Northwell Health in Lake Success, N.Y.

“In this study, more frequent and consistent weighing had a positive effect on a person’s confidence to lose weight—which might be an explanation” for the strategy’s success, said Copperman, who is assistant vice president of public health at Northwell.

In the new study, a team led by Yaguang Zheng, of the Connell School of Nursing at Boston College, tracked outcomes for 148 people. All of the study participants took part in a 12-month behavioral weight-loss study and were grouped according to how often they weighed themselves as they were dieting.

Those in the “high/consistent” group weighed themselves at least six days a week throughout the study period. Those in the “moderate/declined” group tended to slack off their self-weigh-ins (declining from four or five days a week to two days a week). And those in the “minimal/declined” group decreased their self-weigh-ins from five or six days a week to no weigh-ins during the week.

At six and 12 months, the researchers assessed what they called the participants’ “confidence to avoid eating” in certain situations—such as when they felt down, when food was readily available, and when there was any social pressure to eat.

By the end of the study, participants in the high/consistent self-weighing group had the largest increases in their confidence to avoid overeating, while dieters in the other two groups experienced no change, the Boston team said.

Another expert called the results “dramatic.”

“There seems to be a clear relationship between people whose confidence to avoid eating under varied situations and moods increased over the year they were followed, and the frequency at which they weighed themselves,” said Columbia University nutritionist Pamela Koch.

But does that change in determination to stay away from excess eating actually lead to more weight loss in people who frequently weighed themselves? Koch said the answer isn’t clear.

“The study’s conclusions might be much more significant if those who had high confidence and high weighing behaviors were also those who gained the least, or no weight at all, over that year,” said Koch, who directs Columbia’s Tisch Center for Food, Education and Policy.

The study was to be presented Friday at an American Heart Association meeting in Phoenix. Experts note that research presented at medical meetings is typically considered preliminary until published in a peer-reviewed journal.

More information

The U.S. National Institute of Diabetes and Digestive and Kidney Diseases explains how to choose a safe and successful weight-loss program.

Source: http://www.health.com