Want to double your weight loss results?
Researchers followed more than 2,000 dieters who were encouraged to record meals and snacks. The single best predictor of whether a participant would drop weight was whether the person kept a food diary. It trumped exercise habits, age and body mass index. The number of pounds people lost was directly related to the number of days they wrote in their log. Significantly, a trend was identified which showed that keeping a food diary can double a person’s weight loss.
6 Tips for Successfully Measuring and Tracking
Write as you go. Don’t wait until the end of the day to record what you ate and drank. Keep the tracker in your purse and make a habit of jotting notes right after you eat. If you wait until the end of the day, it is too easy to leave things out.
Focus on portion size. Practice at home with measuring cups, measuring spoons, and food scales. The measuring cups will help you learn what a one-cup portion looks like (it is a lot less than you think). Weigh and measure your food right after it has been cooked.
Be honest. Include every single bite, lick, and taste (anything larger than a crumb counts). And don’t forget to keep track of your sips. The rule is: You bite it – you write it.
Don’t skip your indulgent days. Keep records especially on days when you are tempted to overeat. What gets measured tends to get changed.
Cook at home, whenever possible. You will have more control over what you consume, and you know what that food contains, and how much of it you are eating. That makes for a more accurate food monitoring.
Use whatever tool or method that works for you. Greenlite Medicine provides you with a tracker that has been proved to be very useful to many of our clients. But there are other options: the PDA, a web-based food counter (such as the free USDA MyPyramidTracker.gov) or a tracking application on your Blackberry or iPhone. It doesn’t matter what method you use. What matters is that you use it.
So you think you are hitting a plateau or can’t lose the extra weight? Think again. According to scientific evidence, as well as the accumulated experience of Greenlite Medicine’s health educators, most people can lose weight if they have the right tools and support. Food tracking in conjunction with a weight management program is the ideal combination of tools and support.