If you want to lose weight, you need to be accountable for what you eat and how much exercise you get. This, according to a study published in the May/June 2010 issue of the Journal of Nutrition Education and Behavior, provides the motivation most people need to stick with any weight loss plan. The information that goes into this journal is important if you want to be successful on your diet.
Food
Writing down every bite you take, and how many calories it contains, aids weight loss for several reasons. First, if you know you will have to write down every bite, it forces you to think about what you are eating and whether you really want to eat it. It can also help you identify where the pitfalls in your diet may be, and once you have identified them, you can eliminate them. If you get stuck on a weight-loss plateau, you can refer back to your journals to see what you were eating when you were losing weight. Be sure to include portion sizes and nutrition content of the foods you eat, and don't forget calories in drinks, including sodas or sweetened teas. Also be sure to include "extras," such as salad dressing, butter, mayonnaise, coffee creamer or ketchup.
Exercise
Since you need to create a deficit between how many calories you are consuming and how many calories you are burning to lose weight, exercise is an important part of any weight loss plan. Write down the exercises you are doing and how many calories you have burned and compare that with how many calories you have eaten. This will also allow you to see progress as you get fitter.
Emotions
Some people find it helpful to not only record what they are eating, but how they feel while eating it. If you notice that you are eating because you are bored, lonely, tired or sad--or if you tend to overeat during a celebration--you can find an alternate activity rather than eating to help save calories. You may also want to include who you were eating with, since some people overeat while with certain friends and family members. Having everything in writing will help you notice trends and plan your strategies not to overeat the next time you are in a similar situation.
References
- Journal of Nutrition Education and Behavior: Motivation and Its Relationship to Adherence to Self-monitoring and Weight Loss in a 16-week Internet Behavioral Weight Loss Intervention
- Science Daily: What's Motivation Got To Do With Weight Loss?
- Every Day Health: Write Your Way to Weight Loss
- Family Doctor: Nutrition: Keeping a Food Diary
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