You can lose weight twice as fast when you write down your food.
Research reported in the American Journal of Preventative Medicine found that people doubled their weight loss when they used a food journal. Not only that, but ABC News reported that keeping a food diary can help you lose weight twice as fast.
This means that if you keep a journal of everything you consume, along with the amount of activity you do, you’ll have a much greater chance of success than those who don’t. If you’re serious about losing weight and getting fit, a food and fitness journal is a must.
Once you start using a food and fitness journal, here are some tips that will help you get the most benefit out of it.
- Write every day, no matter what. Whether you write out your healthy meal plan in advance, at the end of the day, or throughout your day, it’s important that you write in your journal every single day. Don’t miss a day and tell yourself you’ll fill it in later. One missed day can turn into two, which can then turn into three, four and then a week. A good rule of thumb is to this: Don’t go to bed at night without having filled in your food journal.
- Stick to a schedule. The best way to use your journal is to keep it with you and write it in before or after each meal. However, if you are only able to fill it in once a day, try to write in it at the same time. This will help ingrain a new habit of accountability into your subconscious and ensure you will be consistent.
- Evaluate your plan. At the end of each week, review and analyze your eating and activity levels. How do you feel? Are you hungrier in the morning or in the evening? Are you eating balanced meals? Looking at your food and exercise on paper helps you to clearly see your plan and allow you to make adjustments.
- Learn from setbacks. Think of your food and fitness journal as a non-judgmental companion—you don’t have to be perfect to benefit from it. If you “fell off the wagon,” don’t beat yourself up and abandon your journal. Instead, honestly write down what you ate and learn from the situation. What was going on at the time? Were you stressed out? Overly hungry or tired? The key to success is to keep going.
- Make a long-term commitment. Losing weight is only half the battle—keeping it off the other half. Once you’ve reached your idea weight or fitness level, don’t stop there. Continue to keep a food and fitness journal to maintain your good habits and track your progress.
Don’t miss a proven opportunity to set yourself up for success—start using a food and fitness journal today.
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