Weight Loss

The Simple Secret to Supercharging Your Weight Loss

Jamie Ashford

Jun 15, 2024 — 2 min read

Introduction

Are you struggling to lose weight despite your best efforts? You're not alone. Many people find it challenging to shed those stubborn pounds, even when they're highly motivated. However, there's a simple trick that can double your chances of weight loss success: keeping a food diary.

The Power of Food Journaling

Research has consistently shown that tracking what you eat is a highly effective weight loss tool. In one study that followed nearly 1,700 overweight participants in a weight loss program over six months, those who kept food diaries lost twice as much weight as those who didn't record their food intake.

Another study looked at people who had lost weight in a six-week weight management program. Keeping a food diary was one of the key strategies that helped them maintain their weight loss for up to two years after the program ended. In fact, 70% of participants continued journaling long-term.

Why Food Diaries Work

Accountability

Unless you write it down, it's easy to forget about mindless nibbles and bites throughout the day. Logging forces you to be aware of everything you're consuming. You may think twice about having that extra snack when you know you'll have to record it.

Trends and Patterns

Keeping a journal helps you recognize eating patterns and identify where hidden calories may be sneaking into your diet, like finishing your kids' food or grazing while cooking. Apps like MyFitnessPal also show you trends in things like added sugar and sodium intake.

Busting Plateaus

When you hit a frustrating weight loss stall, your food diary can provide insights into what you might need to change, like slightly decreasing your daily calorie intake, to jumpstart progress again.

Food Journaling Tips

Log immediately, not at the end of the day
Include all add-ons and extras like cream, butter, dressing
Note your mood and emotions alongside your food
Consider sharing your journal with an accountability partner

While it may seem daunting at first, tracking your food intake typically takes less than 15 minutes a day once you're in the habit. Armed with increased awareness of your eating patterns, you can make powerful changes like practicing mindful eating, preparing meals in advance, and finding non-food ways to manage stress. These types of lifestyle tweaks are key to achieving lasting weight loss success.

5 Diet Tweaks to Lower Your Triglycerides Naturally

Understanding Triglycerides and Cholesterol Triglycerides and cholesterol are often measured together in a lipid profile during a doctor's visit, but they are actually quite different. Triglycerides are the most common form of fat found in the body, and excess calories from the diet are packaged as triglycerides for

Clever Strategies to Eat Less Without Constant Hunger

The Risks of Cutting Too Many Calories Many people looking to lose weight begin by drastically reducing their calorie intake. While research shows that creating a calorie deficit is more effective for fat loss than exercise alone, cutting calories too low can backfire. When you don't consume enough

Effortless 1,500-Calorie Meal Plan for Busy School Days

Introduction Transitioning back to school can be a hectic time, whether you have kids or not. With so much going on, it's easy to let healthy eating habits slip. That's where some extra planning comes in handy, especially if you want to provide nutritious, homemade meals

Sugar vs Splenda: The Great Sweetener Debate

The Complexities of Choosing a Sweetener Selecting the right sweetener for your morning cup of coffee has become a complicated decision in recent years. With numerous options at our fingertips - from various types of milk to artificial and natural sweeteners - it can be difficult to determine which is