3 minute read
Can Keeping a Food Diary Help You Lose More Weight?
Weight loss is complicated, and it takes planning, self-control, and self-discipline. Obesity is a multifactorial issue that shouldn't be oversimplifed. 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 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 benefts 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 benefted 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.
Knowing you're documenting what you eat forces you to think before nibbling. That's a way to reduce the times you eat when you're not hungry.
Knowing that you'll be writing it down, you might switch that piece of chocolate cake for something healthier, like a bowl of berries that will help you lose weight. So, documenting what you eat may help you make smarter food choices. If you don't like writing in a paper journal, there are apps like MyFitnessPal where you can record what you eat and keep a record you can refer to. Physically writing something down forms a stronger imprint on your brain, but do whatever works best for you and that you'll be consistent with.
Connect What You Eat with Your Emotions
Keeping a food diary is also a way to better deal with emotional eating. When you write down what you eat and the time, also jot down how you felt at the time. Were you stressed, melancholy, or distracted by a problem? For an emotional eater, that's a trigger for snacking on comfort foods. The biggest beneft of keeping a food diary is building awareness so you don't make mindless eating decisions.
When you start keeping a food diary, you may discover you're eating a lot more than just three meals a day. Those "small" snacks add up. As writing in a diary increases your awareness, you'll get to know what foods make you feel more focused and energetic, and which zap your energy, make you feel exhausted, and cause you to gain weight.
Hint: Sugary foods are most likely to zap your energy and brainpower. It's not only how much you eat, but also the composition of your dietary choices. Keeping a food diary makes you more aware of both.
The Bottom Line
Food diaries provide invaluable information that will allow you to tweak your diet. This small act promotes awareness and helps you make a stronger connection between your mind and what you put on your plate. If you track your emotions in your journal, you can determine whether stress is causing you to eat more or make the wrong food choices. Once you know this, you can fnd non-food ways to relax, like taking a walk in nature, deep breathing, meditation, or a leisurely yoga workout.
Keep documenting and be consistent, and you'll learn a lot about what motivates you to eat, and how you can change your approach to dining and snacking for better weight control.
