Write it Down, and You’ll Lose Twice as Much Weight

August 29, 2008 at 2:52 am 1 comment

The simple act of keeping a food diary doubles the weight loss you can expect. It works by providing a snapshot of the types and amounts of foods you consume on a given day. Tried and true, the benefits of using a food diary have been documented with astonishing results. People who keep a food record can expect to loose twice as much as those who do not write down what they eat, according to a study published in the American Journal of Preventive Medicine. The need for regular physical activity is also rated high on the list of must-dos for successful weight control.

The simple act of seeing everything that you put into your mouth offers insights into your eating habits.You’ll begin to recognize patterns—skipped breakfast, too little fruit, drinking too much soda, dessert 3 nights in a row—and gaining a self-awareness can be both informing and empowering. The food diary and a similar recall of daily physical activity represent the basics from which a healthy lifestyle is achieved.

To see how it works, medical reporter and neurosurgeon, Sanja Gupta, MD, turned himself into a test subject to satisfy his curiosity about the study results. He kept a food record and shared his experience in a humorous Time magazine column.

It’s not about just about keeping track that matters; it’s what you learn about your food choices that makes a difference. You’ll see where the calories come from, and then, you can begin to adjust according to your health goals. This accountability is quite useful, for example, when faced with a choice of, say, chicken Parmesan with pasta (the white kind) @ 720 calories, 20 grams of fat and no fiber or the grilled Salmon with wild rice @ 400 calories, 17 grams of (omega 3) fat and 3 grams of fiber. Depending upon the amount of fat and fiber you had at breakfast and lunch, you’re in a better position to negotiate which choice will look better around your waist tomorrow.

While there are many options for keeping a food diary, including a simple pad of paper, here’s a sample of a written format that provides some helpful information such as basic portion sizes to improve the accuracy of your estimates or an electronic version for those of you who live by the computer:

Advertisements

Entry filed under: Nutrition News. Tags: , , , , , , , .

How to Manage the Halloween Candy Heap Support Organic Standards for Seafood

1 Comment Add your own

  • 1. Joe Average  |  August 29, 2008 at 10:44 am

    Good habits produce consistent results. As we become more aware of what we eat, we can eat more deliberately.

    Thanks for sharing.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


This website is certified by Health On the Net Foundation. Click to verify. This site complies with the HONcode standard for trustworthy health information:
verify here.



Search only trustworthy HONcode health websites:

verified by HealthProfs.com verified by HealthProfs.com Directory

Feeds

Inspire health and wellness support groups

This Site Was last Updated on 1.06.11


%d bloggers like this: