Eating breakfast and small dinner, not snacking, helps weight loss says new study

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The evidence is not clear on how – or even whether – snacking, breakfast eating or meal size links to weight. A large study adds new data to this body of research suggesting that fewer daily meals and snacks can help prevent weight gain, at least for this healthy group. For cancer prevention, staying a healthy weight is key to reducing risk for many common cancers like endometrial, postmenopausal breast and colorectal.

The authors analyzed data from the Adventist Health Study that includes over 50,000 North American adults. At the beginning of the study, participants reported their height and weight, as well as health habits like exercise, sleep and television watching. They also reported their eating habits via 24 hour recalls and a food frequency questionnaire.

The participants – members of the Seventh Day Adventist Church – tend to be more health-conscious, nonsmokers, mostly nondrinkers and eat less meat than most Americans.

Researchers used this data to determine how many meals – including snacks and breakfast – participants ate, and which meals were typically largest. They calculated  participants’ weight changes by comparing Body Mass Index (BMI) at the beginning and end of the study.

An average of 7 years later, the study found:

  • For participants eating 1 or 2 meals a day, their BMI decreased in comparison to those eating 3 meals per day.

Read more… “Eating breakfast and small dinner, not snacking, helps weight loss says new study”

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    Reducing your breast cancer risk – top three takeaways from new report

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    We just released our Breast Cancer Report, updating the research and findings from 2010. The new 120-page report packs a lot of research, statistics and discussion of lifestyle factors relating to breast cancer risk.

    What do all the stats and research mean for you? Here are three of the most important take-aways, the major findings and how you can put them into action.

    Physical Activity –

    The finding: Moderate and vigorous physical activity lowers risk for postmenopausal breast cancer. Vigorous physical activity lowers risk for pre-menopausal breast cancer Read more… “Reducing your breast cancer risk – top three takeaways from new report”

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      A liver hormone gives new clues to explain your sweet tooth

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      A hormone produced by the liver called fibroblast growth factor 21, or FGF21, might play a role in curbing your sweet cravings, suggests a recent study published in the journal Cell Metabolism.

      The brain and gut (which includes the liver) work together in what’s called the central reward system to control what we like and choose to eat – including sweets. Differences in that system can promote unhealthy eating habits, which can lead to obesity, cancer, diabetes, and heart disease. Read more… “A liver hormone gives new clues to explain your sweet tooth”

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