Keeping Food Journal Doubles Weight Loss

Nov 30 by GuestPoster

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If you are on a diet, keep a food journal of what you eat during the week and especially on the weekends. Statistics show you are more likely to fall off the wagon on the weekends. By keeping a physical record of what you are consuming on Saturday and Sunday, you are reminded of the goal you are trying to accomplish. 

However, just keeping a diary is not enough. Also, search for some quick weight loss tips that fit your lifestyle and schedule, including healthy eating tips, exercise tips, such as these muffin top workout tips. Consider joining a weight loss support group to help you along your weight loss journey. This will surround you with people who want to help you with your goals, and give you someone to fall back on when you are tempted to break your diet. You might even make some new friends!

Printable Food and Fitness Journal

Studies show (and successful losers have proven) that keeping track of what you eat and your activity level is
one of the most powerful tools to help you shed unwanted pounds and keep them off for good.

“In a recent study by the Kaiser Permanente Center for Health Research, participants who kept food journals lost almost double the weight of their nonjournaling counterparts.

And at a time when Americans spend $35 billion a year on weight-loss products — a figure larger than the gross domestic product of most developing countries — the finding could be good news for those searching for an inexpensive route to a healthier weight.

The study, published in the American Journal of Preventive Medicine, focused on the efficacy of various behavioral weight-loss interventions in more than 1,500 overweight and obese adults. Participants were schooled on lifestyle interventions, which included weekly group sessions, regular exercise, a heart-healthy diet, reduced alcohol consumption and the use of food diaries.

After five months, participants lost an average of almost 13 pounds — a significant amount, according to physicians. However, those who used a food diary more than five days a week lost almost twice as much weight as those who didn’t. And perhaps more impressively, they kept the weight off.

When keeping food diaries, dieters write down, for better or worse, every calorie that passes through their lips each day.

But why do the diaries work? Experts agree that the ultimate value lies in the formation of a “foundation of personal accountability.” Almost everyone agrees that accountability is the most important ingredient behind any successful lifestyle change, including weight loss.

Dr. Patrick O’Neil, director of the Weight Management Center at the Medical University of South Carolina, agrees. “Most of us don’t really know how much we eat and drink; we have very charitable memories,” he says. Read more on ABCNews.

Use this printable Food & Fitness Journal or check out the personalized WebMD Food & Fitness Planner to
help keep you working toward your goals.

You can find a printable food and fitness journal here.

Beyond the Food Diary: A Few Tips For Quick Weight Loss

- A great way to help you lose weight is to try following a raw food diet. Eating nothing but raw foods such as fruits and vegetables, is a great way to insure you’re getting fresh, quality nutrition. By eating raw foods you’ll also be much healthier in general.

- If you want to help your children lose weight, make sure they get enough sleep. The body of a child grows mostly during his or her sleep and burns a lot of calories in the process. A growing child needs about eight hours of sleep every night. Explain to your children how their body grows and why they need sleep.

A great tip to lose weight is to invest in a shaker bottle. Shaker bottles are very useful because you can make your own protein shake on the fly. All you have to do is add protein powder and any liquid of your choice, and just shake it up a few times.

If you want to incorporate diet pills into your weight-loss routine exercise extreme caution. Research the pills you look at carefully. While some pills can provide effective assistance with your weight-loss, almost all of them have side effects. Some side-effects can be seriously harmful. Remember not to take manufacturers’ claims at face value; use a third-party source to research pills.

An easy weight loss tip is to buy red pepper flakes and use them in your breakfast or lunch. Research has shown that people that use red pepper early in the day eat less food later on. Spiced food is more enjoyable and satisfying than bland food also, so it helps your dining experience be pleasant.

Want to know how many athletes manage their weight? They eat lean proteins, plenty of vegetables and salads. This should be your watchword too if you are hardcore about getting in shape. You need lean proteins to help your body maintain and build muscle as you are getting rid of your fat. You also need the vegetables and salads for their high levels of nutrients and fiber. Carbs are there too, but they play a background role. By giving your body just the fuel it needs to build muscle and nourish itself, it can focus on becoming a fat-burning machine.

Editor’s Note: This is a guest post that does NOT necessarily represent the opinions of our editorial team.

Questions? Comments? Weight Loss Tips?

Why not add to the conversation in the comment section below! Are you trying to lose weight? What type of diet are you following? What are you struggling with? Have you tried green smoothies for weight loss?

Want to share some weight loss tips with fellow readers? I’ll be looking forward to hearing from you!

Thanks!