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​Double your weight loss with a food diary

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Keeping a food diary can double a person’s weight loss according to a study from the Kaiser Permanente’s Centre for Health Research in the USA. They have conducted one of the largest weight loss studies and they found that the more food records subjects kept, the more weight they lost. Those who kept a daily food record lost twice as much weight as those who kept no records. The study demonstrated the important of logging your food intake to the success of weight loss and weight maintenance.

The researchers explained that by keeping a log of what you consume works because it makes you accountable to yourself. Sometimes by having to write thing downs we can identify where the extra calories are coming form.

“Keeping a food diary doesn’t have to be a formal thing. It’s the process of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behaviour,” says Keith Bachman, MD, a Weight Management Initiative member.

Why not start your ‘healthy lifestyle’ today by starting a daily food diary.

Simple rules on keeping a food diary
  • Do record everything you eat and drink, as the log is there to help you make the necessary changes. If you cheat you are only cheating yourself. Be honest with yourself, and then make the changes.
  • Try to record what you have eaten in handy measures, or weights, as soon as possible after consuming to allow better accuracy. You can write it as a text message, or email to yourself or on the note pad on your phone.
  • The food diary will help you to reflect on how you are getting on each day and help motivate you to make changes.
  • The record can also be used to look at changes over the long term, so you can reflect and feel positive about how far you have come.
  • Make sure that you record all the drinks and snacks taken between meals and in the evenings.
  • Make a note of where you are and who you were with, as this can help identify unhelpful behaviours that we need to change. You can make a note of any thoughts or feelings associated with your eating behaviours.
  • The diary will help you look at how you can change your eating behaviours and recognise if there is a trigger in the day that stops you following a ‘healthy lifestyle’.
  • You can also record your exercise and activity levels which will help you to become more active on a daily basis.

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  • Home
  • Muscle Building
    • Transform Your Body in 90 Days
    • How to Build Lean Muscle Mass
    • The Mesomorph Body Type
    • The Ectomorph Body Type
    • The Endomorph Body Type
    • Eating for muscle gain
    • Nutrition for Bulking or Cutting
    • Muscle Building Supplements
    • Strength or Resistance Training
    • Post Workout Recovery Nutrition
    • How far will you go to achieve your goals?
  • Fitness
    • Personal Trainers and Fitness Instructors
    • Benefits of cardio workouts
    • Common Exercise Myths
    • How workout plans help you achieve your goals
    • Achieve your best body at 40+
    • Ways to burn more calories
    • How important is stretching?
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • Double your weight loss with a food diary
    • ​Walking to improve fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet for a Healthy Lifestyle
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Healthy Diet Swaps
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Guide to Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • What foods provide muscle fuel?
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Benefits of Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Healthy Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • Guide to UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • Understanding USA food labels
    • Understanding USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets: How to Lose Weight
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar or Low Carb Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Blog
    • iPhone Gym Training App: A Beginner's Guide
    • Best iPhone Gym App for Weight Loss
    • Gym for Busy Professionals
    • HIIT Training for Fat Burning
    • Gym Training for Core Strength
    • Gym Training Workout Before Work
    • Gym Training for Lower Body Strength
    • Gym Training for Stress Relief
    • Tips for Workout Consistency
    • Gym Training for Functional Strength
    • Full-Body Gym Training for All Fitness Levels
    • Gym Training for Women