Food Journaling

Can food journaling really help you lose weight? According to a group of researchers involved in the Weight Loss Maintenance study, the answer is a resounding yes. In the study, which was conducted at four locations across the US including Johns Hopkins University and Kaiser Permanente Center for Health Research, nearly 1,700 overweight and obese Americans were asked to keep a daily journal of both food and exercise and attend weekly classes on healthy eating and moderate exercise. After six months, participants lost an average of 13 pounds. When researchers analyzed the data, they found that weight loss virtually doubled between those who kept a journal and those who didn’t.
According to J. Graham Thomas, Ph.D., Co-Investigator for the US-based National Weight Control Registry (which monitors the habits and behaviors of more than 5,000 individuals who have lost weight and kept it off for at least a year), “Keeping a food log ranks up there among the top three or four most important strategies people use to lose weight and keep it off.” In other words, in addition to cleaning up your diet and exercising regularly, writing down what you eat is one of the most important things you can do to lose weight and best of all, keep it off. By Jennifer Sygo, MSc, RD

We put things in our mouths without even thinking about it.  A few goldfish while we dole some out for the kids.  A handful of cereal while we are pouring the bowl.  A sliver of dessert from someone else's plate! It is easy to think "oh, it was just a small amount", but when you are trying to reach a specific weight loss goal...every calorie counts!  The other end of the spectrum is---Are you eating enough!  Some people cut out all the snacks, limit the portions and end up not losing weight when their body goes into starvation mode!  Balance is key.  The way to see if you have some balance is by writing down everything that goes in, knowing how much you should be eating each day and making sure they are in the same ball park!  If you are exercising to lose weight you don't want to eat all of the calories you burn, so don't use that as an excuse to eat more!  Keep your intake set at what your body needs to function (at least 1200 calories for the average woman)!
If you have a time of the day that usually gets you snacking at least choose wisely.  A low calorie protein shake, raw vegetables and 2 tbsp of hummus, a piece of fruit, 1/4 cup of almonds...but first try a big glass of water or chewing some gum.  You may not be hungry, you just be thirsty of bored!!!  If you like a sweet after dinner, try a sugar free calcium chew (chocolate flavor)---bite it into small pieces, chew well, savor the flavor.  Or a big cup of tea...find some flavors that satisfy your cravings and enjoy every calorie free sip!