Johns Hopkins Health Alert
How Keeping a Food Diary Can Help You Lose Weight
Looking for a powerful set of weight-loss tools? Search no further than the pen and paper in your desk drawer. Writing down everything you eat each day in a food diary can help lead you to weight-loss success.
Tracking the food you eat in a food diary compels you to pay closer attention to your diet, including what foods you choose, portion size, how frequently you eat, the emotions that impact your hunger and cravings and what leads you to stray from your healthy eating plan. And having this information in hand in a food diary can help you spot eating patterns … and reach your weight-loss goals.
The Evidence: Keeping a food diary may nearly double weight loss, according to a study published in the American Journal of Preventive Medicine. In the study, 1,685 overweight or obese adults (average age 55) who were taking medication for hypertension and/or high cholesterol were asked to keep food diaries as part of a weight-loss program. They were also encouraged to eat the heart-healthy Dietary Approaches to Stop Hypertension (DASH) diet, exercise regularly and take part in weekly weight-loss support groups. After six months, the participants lost an average of 13 lbs, but those who kept food diaries six to seven days a week lost nearly twice as much as those who didn't.
How to get started: Select any kind of paper or notebook for your food diary. Index cards work well because they are easy to carry around in your pocket or purse.
In your food diary, designate spaces for the following information for each meal: date, meal, time and place, food and beverages consumed and mood prior to eating. Write in your food diary immediately after eating -- don't rely on your memory.
When you make an entry into your food diary, break it down into its components. For example, if you have a hamburger, enter the patty, bun and any toppings or sauces. Next to each item, include the portion size. Be as specific and accurate as possible, using a food scale, measuring cup or measuring spoons whenever you can. Research has f ound that when people guess at their portion sizes, they tend to substantially underestimate how much they've eaten. (Not surprisingly, they also tend to overestimate how much exercise they do.) To determine calorie counts, check the food label or consult a calorie guide.
It's crucial to be honest. Nobody else has to see your food diary, and you have nothing to gain (except extra pounds) if you cheat. So don't forget to include BLTs -- bites, licks and tastes. Also remember to write down all of the beverages you drink. A glass of wine, a cafe latte or a can of soda can all contribute significant numbers to daily calorie counts.
Posted in Nutrition and Weight Control on September 7, 2011
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
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