How can keeping a weight-loss journal help me lose weight?
-
Dr. Michael Roizen answered:A pile of studies proves that simply writing down your daily progress in a journal makes a huge difference in the numbers on your scale and your tape measure:
- Australian women and men who had started a new exercise program were three times more likely to work out 5 days a week if they logged each session.
- Out of nearly 1,700 overweight people on a 6-month weight loss program, those who kept a daily food journal lost twice as much weight as those who didn't keep a journal.
Tracking works by making you aware of what you're really doing, by holding you accountable, and by giving you a psychic pat on the back when you're doing the right thing (and a kick in the pants when you're not). New research suggests that some basic do's and don'ts can make it work better -- even if you're not the "dear diary" type:
- Be honest. Go ahead, write down that embarrassing cookie binge or the fact that you skipped your walk to watch the Yankees game. Tracking can reveal danger zones in your day and help you make U-turns when you slip up (and you will).
- Keep it simple. People who switched from detailed food-and-exercise diaries to simple lists where they just checked off the size of their meals and the minutes they worked out lost just as much weight as those who wrote reams.
- Choose your medium. Paper? Computer? iPad? Choose your fave format. In one study of dieters, those who got to pick their own system were 50% more likely to record their food and twice as likely to record their exercise as those who were told which format to use.
- Snap a picture. Using your cell phone to photograph a meal before you dig in may work even better than writing down what you ate, a Wisconsin study suggests. Send the photo to a supportive buddy who knows your goals and weaknesses -- or even to yourself. Just pausing to look at the pic can be enough to make you shove aside the fries and eat every leaf of the salad.
Helpful? 1 person found this helpfulA pile of studies proves that simply writing down your daily progress in a journal makes a huge difference in the numbers on your scale and your tape measure: Australian women and men who had started a new exercise program were three times... More -
American Diabetes Association answered:When losing weight, many people find that writing everything down helps keep them on target. Try it even just for a week or two, to get an idea of where you stand.
Keep a small notebook with you all day. Write down everything you eat and drink, including the serving size. Some people set target levels for calories or grams of fat and keep track of their daily totals.
Make a note of what kind of physical activity you do and for how long. It may also help to write down other information, like when or where you exercised, who you exercised with, or how you felt before, during, or after exercise.
You may want to check your weight once a week and write it down, or use your clothes as a measure of weight loss.Helpful? 1 person found this helpfulWhen losing weight, many people find that writing everything down helps keep them on target. Try it even just for a week or two, to get an idea of where you stand.Keep a small notebook with you all day. Write down everything you eat and drink,... More -
Penny Ragusano answered:For me, a weight loss journal means a simple notebook where I can write down my plan for nutrition and exercise (what and when I am going to eat and how and when I am going to exercise). I then write down my actuals and at the end of the day, I can compare my plan against my actual to see how I did and where I can improve the following day. This helps us to stay aware of what we are doing and helps to be accountable to ourselves.Helpful? 1 person found this helpfulFor me, a weight loss journal means a simple notebook where I can write down my plan for nutrition and exercise (what and when I am going to eat and how and when I am going to exercise). I then write down my actuals and at the end of the day, I can... More -
Intermountain Healthcare answered:If you want to lose weight, write it down. Record your daily exercise and activity as well as notes about what, when and how much you eat. A daily diary can focus your weight loss efforts and help your healthcare providers see what works best for you.If you want to lose weight, write it down. Record your daily exercise and activity as well as notes about what, when and how much you eat. A daily diary can focus your weight loss efforts and help your healthcare providers see what works... More -
Kirsi Paalanen answered:Keeping track of your weight loss in a journal can certainly help you lose weight. Setbacks can come but it's important to focus on your ultimate weight loss goal and successes along the way. It will help keep you motivated. Try especially recording what you are eating in a food diary. It can help bring awareness to your eating and daily lifestyle habits. If you experience certain signs and symptoms from foods, a food diary can be a useful reference to track possible food allergens or sensitivities that could be the reason why you have been gaining weight and even why you are not losing it as easily.
Try tuning into how you feel both physically and emotionally before, during and after meals and beverages. It can help you understand the relationship you have with eating certain foods that can be sabotaging your weight loss efforts. For example do you eat unhealthy foods or sweets when you are angry, stressed, sad or even excited? If so, try doing an activity you enjoy like listening to music, talking to a friend, etc. instead of going for the unhealthy treat.
If you happen to miss recording certain meals or foods – don’t stress. You can always pick up from where you left off. Once you begin to make clear connections between physical symptoms, emotions and food – you may find that you no longer need to record everything you eat.
Keeping track of your weight loss in a journal can certainly help you lose weight. Setbacks can come but it's important to focus on your ultimate weight loss goal and successes along the way. It will help keep you motivated. Try especially... More
