Write it Down
Posted on January 6, 2009
A study came out last year that found that keeping a food journal can potentially double weight loss compared to those who don’t use a food journal.
“The more food records people kept, the more weight they lost. Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”
– Lead author Jack Hollis Ph.D., a researcher at Kaiser Permanente’s Center for Health Research
I wrote about food journals and even a photo food journal soon after the study came out, but I want to remind those of us resolving to create better habits for ourselves that writing it down, whatever “it” may be, is going to be helpful.
I use a food journal –it’s just a notebook (pictured below). I use it to see what I’m eating and how much of it. It was hard at first, but now has become part of what I do. I don’t always care about the calories either, it’s more about making sure I’m eating not-so-huge portions of healthy things. I also keep track of my workouts. I keep track of time, distance, etc. and I also have a place to write short notes about the workout (see below).
As you can see, pretty basic. Though, it does help me see my progress and help keep me on track. What works for you? Do you write stuff down?
Try it for awhile, see if you like it, and most importantly, see if it helps you. Remember, be honest. Don’t cheat yourself by “forgetting” about the cookies and brownies you ate! It only works if you write everything down, including drinks (besides water).
Remember, it’s all about creating healthy habits.
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