To Lose Weight, Get it in Writing

How about a resolution check just about one month after the start of a new year? This statistic shows the results of a survey, conducted in 2021 in the United States, on Americans' New Year's resolutions; 45-50% want to lose weight or get in shape. How are you doing? Here is a recommendation to enable your weight loss efforts to be more successful. After all, if you’re putting forth the effort, you want some satisfaction for your work, don’t you? What will produce the results you are eagerly hoping for? It may just surprise you; and although you may initially think of it as cumbersome, just hear me out if your desire is to lose a few pounds. Besides, with all the food tracking apps available it is even easier to record your intake, along with other pertinent details. I just began using My Fitness Pal again, and it is genius!

WebMD published an article documenting scientific evidence that writing down what you eat ensures more favorable results when trying to lose weight. The research showed that those who kept a food journal six days a week lost twice as much weight as those who only did it one day a week or less. In this Kaiser Permanente Center for Health Research study, researchers found that keeping a food diary was the single best predictor as to whether a dieter lost weight. It makes sense that when you increase awareness of what you are putting in your mouth, you will feel fuller sooner than when you are just mindlessly munching. It’s also a form of accountability.

Here are five equally enticing reasons to revive the ancient practice of recording important information for future reference, better known as journaling. First, by tracking what you are eating, you get a reality check about how many calories you actually consume. Average Americans underestimate their calorie consumption by about 25 percent. Eating at a restaurant with their ever-enlarging portions makes calorie counting even more challenging. “Guesstimating” caloric intake, even for experts, like dieticians, is highly inaccurate.

Secondly, a journal is a built in mechanism for controlling BLT’s, known to nutritionists, as bites, licks and tastes. Just sneaking in 6 bites, licks, and tastes each day can pack on up to 15 pounds in a year! If you write it down, you will cut back on between meal noshing. Also, it may allow you to make better choices when you realize just how many calories are in your favorite afternoon beverage. Thirdly, keeping an accurate list of intake shows just how many servings of fruits and vegetables you are getting and how many times you reach for a sugary treat instead. Recognizing areas of imbalance in your dietary intake shows where you are sabatoging your attempts to lose weight.

Reason number four explains that keeping a record of what you eat can also help you discover why you eat. When you begin to notice patterns, you can do something about changing them. Substituting a brief walk or completing a round of deep breathing, instead of ravaging a bag of chips, will go a lot farther to reduce the stress causing you to eat in the first place. Your accurate accounting reveals to you where your nutrition plan may be going south and then you can get back on the correct road to recovery.

Lastly, in addition to analyzing your journal for patterns that cause dietary downfalls prompted by emotional triggers, examine your records more closely to find the buried treasure. You may uncover positive patterns of change and improvement that would be cause for a non-food based celebration. For instance, noticing that your fruit and veggies have increased from 3 servings to 6 servings each day or realizing you no longer need that mid afternoon candy bar should definitely put a smile on your face. Rejoice by taking a new exercise class or getting a massage, or simply relaxing with a cup of tea while reading a favorite book. Think about it, keeping a food journal and experiencing the varied benefits leading to weight loss, just might keep you celebrating all year long!

Charlene Causey is a former registered nurse. She has also been a model, nutrition and fitness instructor, and educational consultant. With over 45 years of experience in research and development, Charlene assists individuals in balancing their bodies in harmony with nature. She is currently a Certified Natural Health Professional, a Certified Personal Trainer and Body Barre Instructor, whose main focus is a natural approach to health and wellness. You can reach Charlene at www.facebook.com/brilliantbalance, www.brilliantbalance.org, or go to https://www.facebook.com/groups/682018648875300/?ref=share and join the conversation!