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If you are fighting the weigh loss battle, then keeping a food diary is a good way to help dieters loose weight. A recent study, published in The American Journal of Preventive Medicine, states that the subjects who kept a daily food journal and meet weekly with others who had the same goal. The outcome, the participants lost, on the average, 13 pounds over six months. The study also found that the more diligent a dieter was at journal ling the more likely they were to be successful.
After the study was conducted, these suggestions were made...
- Write as you go. Don't wait until the end of the day to record what you ate and drank. "We recommend they write it down as soon as they can after they eat," says Stevens.
- Focus on portion size. Practice at home with measuring cups, measuring spoons, or food scales. And be aware that people tend to underestimate how much food they're served.
- Use whatever type of food diary works for you. It doesn't matter whether you use scrap paper, a personal digital assistant (PDA), or a notebook. What matters is that you use it, says Stevens.
- Don't skip your indulgent days. "We encourage people to keep records especially on days when they're tempted to eat," says Stevens. "What gets measured tends to get changed."
- Cook at home. You'll have more control over what you consume, and you know what that food contains, and how much of it you're eating. That makes for a more detailed entry in your food diary.
I had to wonder about this. Yes, I can see that there is added accountability from keeping the journal. You have to tell the truth here no eating a cookie and not admitting it! Also, it's easy to forget what you've eaten, so if you journal all day you can look back and reflect. I do wonder, in the world of fitness and good health, how many people could keep this up long term.
I do blog daily, but I've never really thought about writing down everything I eat after I eat it. I tried to do it but it seemed unnatural. The one thing I do practice daily is menu planning.
I'm one of those reluctant grocery shoppers. Don't get me wrong, I love to shop! I just can't enjoy shopping for hours a month for food. Instead I plan a weekly menu that includes all three meals and snacks. I post this menu on the 'fridge for all to see. If pizza is on the menu for dinner, the boys know not to eat the pepperoni on a sandwich for lunch. For fun snacks, like Rice krispie treats, or cookies or such, they sit out on the counter so anyone knows these are open game if wanted.
How do the two compare? I don't write after the fact, but I do write before. I think of it as being proactive; I know everything I'll eat before I do it and I'll have plans for snacks sitting out if I need something. This keeps me from getting hungry and binging, but it allows me to set fitness goals and keep them.
I also like that the study participants had to meet with others. There are reasons why Weight Watchers or Jenny Craig are so popular. People love meeting and working with others. You bond with people who have a common goal, you enjoy the friendships you've made, you encourage others when they need it and you have a person to be accountable too. Group fitness is a wonderful way to keep motivated if you are new to life long fitness.
So, try writing down your food and drinks for a week, and find a friend to walk with or talk too who might have similar goals. See how it makes you feel, and see if it works for you.
Most importantly make sure you have a fit day!
