Effects of Visceral Fat Accumulation Awareness on a Web-Based Weight-Loss Program: Japanese Study of Visceral Adiposity and Lifestyle Information—Utilization and Evaluation (J-VALUE)
Table 3
Agendas for lifestyle improvement.
Dietary habits
Physical activities
1
Do not overeat (eat too much)
Being physically active on holidays
2
Chew well and eat slowly
Increase daily walking (shopping and commuting)
3
Avoid sweet beverages and canned coffee that contains sugar
Use stairs instead of escalator or elevator
4
Cut down on between-meal snacks
Increase opportunities for exercise and stretching
5
Reduce consumption of sweet buns, pastries, and rolls
Always place walking shoes at the entrance of my house
6
Consume many vegetables (3 times or 5 servings per day)
Wear the pedometer everyday
7
Avoid noodles and rice in the same meal
Walk 30 minutes, twice per week
8
Restrain from eating deep fried dishes more than 3 times per week
Walk more than 10,000 steps (count by pedometer)
9
Drink moderately (<20 g of alcohol per day)
Do resistance training 3 times per week
10
Avoid eating at night
Do some “sports” once a week
Assessment of lifestyle improvement. Achievement of readiness was assessed by a self-reported questionnaire at baseline and again at 12 weeks, according to the following four stages: precontemplation, contemplation, preparation, and action/maintenance.
