Do you want to lose twice as much weight as you expect to? Write it down in your weight-loss journal.
Weight-loss journals are proving to be valuable tools for those who are serious about losing weight.
One study, conducted over a three-year period by Kaiser Permanente’s Center for Health Research, showed that those who kept regular food records tended to lose twice weight as those who did not. The findings were reported in the American Journal for Preventive Medicine and seemed to indicate that the very thought of having to write down everything you eat may help you eat fewer calories and eat healthier food.
In the study, 1,685 people were instructed in keeping a food diary and encouraged in such weight-loss issues as healthy eating and exercise. They met weekly to get tips on portion control and other matters. At the end of six months, those who wrote down complete food records six days a week lost twice as much as those who only recorded that information once a week. On average everyone lost 13 pounds.
A weight loss journal is simply a diary of your weight-loss efforts. It can be as a simple as some scribbled jottings on a notepad, a scientifically noted log of every statistic or a full-blown journal of your thoughts and feelings during your weight loss effort. Or it can be any combination of these.
Weight-loss journals are excellent because they can be used in so many ways. You can keep a day-by-day account of what you eat, when you eat, when you exercise and how you exercise. You can record your weight and your body mass index (BMI). You can also record the circumstances of any change in your diet (a last-minute business lunch etc.).
This information is important to have so you can track what works and what doesn’t in your weight-loss efforts. For example, if the scale is simply not moving (or is moving the wrong way), you can look back and see what may have been throwing you off. Had you eaten more snacks than usual? Did you not work out as intensely as usual? Did you do weight-training (remember, muscle weighs more than fat and thus might be reflected on the scale.)
You can also use this information to celebrate your accomplishments. For example, if you’ve worked out consistently for 30 days straight, it’s nice to be able to see that you have done so. It’s also encouraging to see your weight and BMI numbers consistently going down through the weeks.
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