Healthy Habits 101
Pen and paper — weapons in the battle of the bulge
By Pam Vos 07/24/2008
It was Monday morning, and I began listing the items I was eating for the day. As I read the labels, I recorded the calorie count next to each item. After packing my insulated lunch bag with hard-boiled eggs, half a cashew-butter sandwich on hemp seed bread, protein shake and veggies, I grabbed my log-book and water bottle and tossed everything in my oversized purse.
With the pooches in hand, I headed for work.
I was excited about recalling this simple little trick to help me lose weight: journaling. It’s proven to be a great weapon in the battle of the bulge. Over the years, I’ve trained hundreds of women and have asked many of them to write down what they eat each day. Often, they return with their sheets of paper to show me just what they’ve had; and many other times, sadly, they just don’t do it. Do you know which ones are losing the weight? You guessed it — the ones who use a food diary!
“Using food diaries doubles weight loss,” a study shows as reported by USA Today. “Dieters who write down everything they eat each day lose twice as much weight as those who don’t, according to one of the largest weight-loss studies ever conducted. This confirms the importance of keeping a food diary — advice that nutritionists and weight-loss programs have pushed for years,” says Nanci Helmich, USA Today.
All participants in my 12-Week Wellness Program receive journals in their Wellness kits. When we meet each week, they record important tips from the class. Most of all, I ask them to write out what they are eating and experiencing throughout the process of learning to make lifestyle changes.
This is the biggest eye opener! Most people think they are eating healthy until they begin “paying attention” to what they put in their mouths. The workplace is especially troublesome to many because of all the goodies lying around. Popping a cookie, a little sliver of cake or a piece of candy in your mouth as you pass the employee lounge will pack on the calories in no time. Not only are people grazing throughout the workday, but at home as well. Taking a bite out of your kid’s breakfast, sampling your food as you cook, or drinking a high-calorie glass of juice can all seem innocent. However, if you are not being mindful, you’re putting your weight loss efforts into reverse.
Whether or not you need to lose weight, health concerns abound for many. Overweight, underweight, low energy, digestive problems and general ill health plague millions of Americans. A food diary is a great method to help you discover causes of your ailments.
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