Updated: Oct 21, 2019
A recent study (link at bottom) looked at various other studies on obesity management to look at behavioural, psychological and environmental determinants of weight loss.
Strong evidence
*The percentage indicates what the proportion of the studies helped weight loss:
Monitoring weight (85%) - weigh yourself (so much for binning the sad step….)
Monitoring what you eat (75%) - track your food
Increase fruit and veg (83%) - obviously
Reduced sugar in drinks (juice, coffee, tea) (80%) - be careful of added sugar
Conscious effort to reduce the amount you eat (85%) - quantity not just quality
Follow portion control (75%) - think about what you ea
tConscious effort to reduce unhealthy food (88%) - It’s not just about IIFYM
Swap carbohydrates for protein (100%) - high protein diets work
A couple of things that had an adverse effect:
Using a meal replacement shake - drop the shake diets.
Eating out
Use science to help build a pattern of what works, not what your friend says. From the above it’s obvious that a combination of eating the right amounts, the right types and following a few proven practices will help you with your weight loss efforts.
This is exactly what we do at Box Nutrition.
Help you implement a number of habits
Works out your numbers and helps you adjust them. Gives you the tools to eat well forever.
Box Squad is simply a tool to get you to a point where you can do it yourself moving forward, not necessarily a long term commitment.