I am going to share a little secret to weight loss… Keep a FOOD JOURNAL.
My clients will tell you that I am right. And, studies continue to prove that keeping a food journal is useful for people who want to lose weight.
This past week The Wall Street Journal printed an article that states “New Reasons Doctors Say You Should Keep a Food Journal”. I love when I read this. It totally validated my practice and I want to share this with you.
While time consuming, keeping track of what you eat and drink leads to weight loss and weight loss maintenance. There are a number of ways to keep track of what you eat. For example, there are food tracking apps that have been developed and are easily accessible. I am not a fan of these apps as they can be overwhelming and take up more time than you need to spend on keeping track of what you eat. You can simply write down what you eat on a paper journal or on a notepad on your computer, detailing the portion size and how it was prepared. And another easy option is to take a picture of your meals.
I like to give my clients a guideline for keeping track of what they eat. Tell the truth is the most important. No one is judging you! To help identify food triggers, it is helpful to note the time and location and mood and satiety. For example, why are you eating a bag of cookies late at nite? Were you bored while watching tv or anxious about the meeting that you have the next morning? When keeping a journal, it is helpful to note how the food is prepared (was it fried or grilled? Did you have spicy mayo on the tuna burger and a side of sweet potato fries?). How about what you put into your coffee? Cream and sugar or just plain black?
Consistency and accuracy in keeping a food journal is key to successful weight loss. But, starting a food journal is one thing. Sticking with it is another. Ideally, it should be done for weeks rather than days. So, you are motivated and determined to lose weight and keep it off? Keep a record of what you eat! It is one of the most effective ways to change your behavior.