One Simple Tool to Double Your Weight Loss

I spend a significant amount of time with each of my new weight loss patients discussing the importance of keeping a food journal. It is the most effective tool for weight loss – more important than any specific type of diet plan, medication, or exercise regimen. A study published in the American Journal of Preventative Medicine found that the most powerful predictor of weight loss was how many days per week participants kept their journal.

Those who kept food records six days a week lost twice as much weight as those who kept a record one day a week or less. Let me say this again – journaling helped these patients lose twice as much weight!

I find journals effective for my patients for many reasons. Here are just a few:

1. Monitors calorie intake – A journal can help you stay focused on a calorie count that will help with weight loss. It can also make you aware if you are under-eating and skipping meals during the day. You can track other important macronutrients as well, such as protein, fiber, fat, and carbohydrates. I give each patient a specific calorie and protein recommendation, and logging food intake ensures they are meeting these recommendations.
2. Makes you accountable – I tell my patients, “if you eat it, you own it.” Write it down. It won’t always be perfect, but it will be real. It will give invaluable insight into your lifestyle and food choices. In fact, the less-than-perfect days are the days you will learn the most from.
3. Makes you think about each food choice – If you have to write down the piece of chocolate cake and see it in black and white, you are less likely to eat the piece of chocolate cake. This works best if you journal your food before or just after eating. Time makes us forget the small amounts we might grab throughout the day.
4. Allows you to adjust your plan – You can adjust your food intake during the day so that the second part of your day keeps you on track to achieve your weight-loss goals. You can even look up calories for a food choice before you decide to eat it.
5. Can be used as part of a healthy lifestyle – Journaling regularly even after weight loss can help you maintain the weight loss easier. The goal is to make journaling a normal part of your day.
6. Makes your calorie count accurate – It is estimated that calorie counts can be off by as much as 500 calories a day when you are guessing instead of actually keeping track. Those extra calories are the amount of calories a day it takes to gain a pound a week.

With smart phones and other technology, tracking caloric intake has never been easier. My patients with iPhones or other similar smart phones use one of two free apps – either Lose It or My Fitness Pal. For those with a Blackberry, the app for Livestrong.com seems to be the most user friendly. For my patients who want to track calories on their desktop, sparkpeople.com is a great, free resource. Or you can always do it the old school, pen and paper way.

Once journaling becomes a habit, it should not take more than 10 minutes a day to complete. These 10 minutes a day could double your weight loss. That is time well spent!

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