Can Keeping a Food Diary Help You Lose More Weight?
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eight loss is complicated, and it takes planning, self-control, and self-discipline. Obesity is a multifactorial issue that shouldn't be oversimplified. Despite the complicated causes of weight gain, dietary changes can make a difference. One problem is lack of accountability. You might think you know what you're eating or how much, but unless you're tracking what you eat, when, and how much, you really don't know. Some people are emotional eaters and grab snacks throughout the day, and are barely aware of what or how much they're eating. One of the best ways to increase accountability is to keep a food diary. By doing so, you'll become more aware of what you're putting into your mouth and what motivates you to eat. You'll also notice patterns and eating habits you might not be aware of. For example, you may discover you're snacking on sugary snacks at night while you're watching television, or snacking during certain times of day when you're stressed. The more aware you are of what and how 8
thesofiamagazine.com | January 2022
much you're eating, the easier it will be to make changes. Awareness is enlightenment and can lead to positive change.
What Does Science Say about Food Diaries and Losing Weight? You might wonder whether there's sound evidence that keeping a food diary helps you slim down. One study carried out by researchers at Kaiser Permanente Center for Health Research points out the weight loss benefits of keeping a food diary or journal. The participants who kept a food journal almost doubled the amount of weight they lost over six months. The average weight loss was 13 pounds, and those who kept the most records benefited the most. The most common objection to keeping a food diary is that it takes too much time. But the researchers in the study point out that keeping a food diary doesn't have to be complicated or elaborate. The act of writing down what you ate on a simple sheet of paper creates greater awareness of what you're eating and how much.
