There is a lot of research that supports doing this one thing as the single best and good way to lose weight.
The Write Way to Lose Weight
According to Linda Knittel in the Natural Health article “Write Yourself Thin,” writing down everything you eat each day “practically guarantees weight-loss success.” Dieters who write down daily what they eat drop double the number of pounds compared to dieters who don’t write down what they’re consuming each day, says Knittel, according to a health insurance company study.
According to the WebMD article “The Single Best Way to Lose Weight” by Kate Torgovnick, studies show that keeping a food journal “turbo-charges” the ability to drop pounds. Researchers from Kaiser Permanente Center for Health tracked more than 2,000 dieters who were encouraged to write down their meals and snacks. The study revealed that the “single best predictor of whether a participant would drop weight was whether the person kept a food diary.” The number of pounds participants lost was directly related to the number of days they kept a food journal.
Tips to Write Yourself Slim
You don’t have to go crazy tracking everything you eat to see results. According to the Tafts University Health and Nutrition Letter article “Keeping a Food Journal Doubles Weight Loss Results” that mentions the Kaiser Permanente Center for Health study, keeping a food diary doesn’t have to be a formal thing. You can even use Post-It notes or email yourself what you’ve eaten every day. You can even text what you’re eating to yourself. It’s the process of reflecting on what you’ve eaten that gets results. By becoming aware of the food you’re eating, you’ll be able to initiate changes that will help you prevent overeating.
The Formal Food Diary
If you want to a more formal food dairy, get a notebook and section two pages into four columns. Knittel says, you should write at the top of each section “What I Ate, When and Where I Ate, How Hungry I Was, and How I Was Feeling. At the bottom of one of each day’s pages, mark off space and label it Exercise.” Write down the nutritional information of everything you eat as soon as possible.
After you’ve keep your food journal for a few weeks, you’ll begin to notice patterns in your eating behaviors. You may find you tend to overeat when you’re bored, lonely, angry or frustrated. You may also find you eat more in front of the television or after a bad day on your job. The main thing is to recognize your unhealthy eating patterns. By being aware of what sets you off on a binge, you’ll be able to prevent compulsive overeating.
Keeping a food journal helps you to become accountable for your food choices. Research shows that people eat a lot more calories than they think they do. According to WebMD‘s article “The Dos and Don’ts of Counting Calories,” “Although 67% of Americans report taking calories into account when making food purchases, nearly nine out of 10 have no idea how many they actually need, a survey conducted by the International Food Information Council Foundation reports.”
Keeping a food journal is a good way to lose weight. Try it for a few weeks. You have nothing to lose but extra pounds.
Knittel, Linda. “Write Yourself Thin.” Natural Health. May/June 2003, Vol. 33 Issue 4, p72.
“Keeping a Food Journal Doubles Weight Loss Results.” Tafts University Health and Nutrition Letter. Oct2008, Vol. 26 Issue 8, p6.
“The Dos and Don’ts of Counting Calories. WebMD. May 20, 2011.
Torgovnick, Kate. “The Single Best Way to Lose Weight. WebMD.