Keep a Food Diary
Let me kick off this list with one simple trick that’s neither exerciser nor food restrictions.
Best of all, it can double the weight you lose.
According to one study conducted by The Kaiser Permanente’s Center of Health Research, people who keep a food diary lose twice as much weight as those who don’t.
The findings were from one of the largest and longest running weight loss maintenance trials ever conduced.
Keith Bachman, MD, a Weight Management Initiative member adds that “writing down what you eat doesn’t have to be a formal thing. It can simply be posting a note to yourself or sending yourself a text message. What’s more important is that the process of reflecting on what you eat and how much you’re eating that helps us become more aware of our habits and prevent mindless munching.”
In addition to keeping a food diary, participants were asked to follow a heart healthy DASH diet which is short for (Dietary Approaches to Stop Hypertension).
The DASH diet is rich in fruits, vegetables, low-fat or non-fat dairy.
Takeaway: Tap into the power of keeping a food diary. By doing so, you’ll become more aware of what and how much you’re eating.
Writing down the foods you eat is a good first step towards developing healthier eating habits and getting rid of unhealthy ones that are blocking your weight loss.