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The Key to Weight-Loss Success

It's Write In Front of You

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Finally-- here it is. You have been waiting to hear these words for years...or at least as long the zipper on your skinny jeans hasn't budged. The key to weight-loss success! It's not a shake, a supplement, or an exercise gizmo. You have it already, right at your finger tips.

"I feel the most important action one can take when trying to lose weight is to keep a food diary," says SparkPeople dietitian Becky Hand. "Yes, it takes time to write down everything consumed during the day, but this in itself can curtail overeating and be vital for self-assessment and monitoring.  Today, it is easier than ever with computer-based tools such as SparkPeople's free Food Tracker.  A few clicks, and your results are known immediately!"

Studies show that people who keep food journals lose more weight and keep more of that weight off in the long run. The National Weight Control Registry–an ongoing research project tracking more than 3,000 people who’ve lost an average of 66 pounds and kept it off for five years–found that keeping a food journal is the one strategy used by the majority of successful dieters. In fact, in a study of 1,685 dieters conducted by a health insurance company, the best predictor of weight loss throughout the first year was the number of food records kept per week. Another recent study published in the American Journal of Preventive Medicine found that dieters who tracked their food intake in a "food diary" lost twice as much weight as those who didn't track their food.

This is why the Nutrition Tracker plays such a key role in the SparkDiet. It gives you a proven, fighting chance. If you're not yet a Nutrition Tracker user, try it out for a few days and see if it doesn't help you make better choices, too.

Why keep a food journal?
  • Tracking the food we consume forces us to take responsibility for our food choices. It shows what we're really eating.
  • An accurate food journal helps us see eating patterns, giving us insight into when and why we eat.
  • Monitoring the foods we eat helps us estimate calorie intake, so we can make adjustments, by eating less or exercising more.

If you're beginning a program to change your habits, you may want to start with a baseline food journal that keeps track of a "typical" week of food choices and exercise. This way, you'll have a better handle on what you need to work on-- problem times or situations, circumstances that make it difficult to eat healthy, and so on. The level of detail you record depends on your goals, but some possible things to jot down include:
  • What you eat and how much you eat: You can estimate portions, but be honest and be thorough-- don't forget items such as candy, condiments, etc. Record as you go to ensure accuracy.
  • When and where you eat: Time of day, how long you were eating, if you ate in a fast-food restaurant or the company cafeteria, etc.
  • Who you were with and any other activity you were involved in: Were you reading or watching TV, or having brunch with your best friend?
  • Your mood while eating: Were you bored, frustrated, happy? This may tell you whether you engage in emotional eating—eating triggered by mood, not hunger.
  • Any exercise you did, including the activity, length and intensity, and estimate of calories burned.
  • Any special categories for which you want to monitor consumption, such as carbohydrates, fat, or fiber content.
Once you have a baseline journal, you can set priorities for what to work on. Do you eat well when eating by yourself, but go overboard when you're with friends? Does the routine of a workday keep you in line, while the freedom of the weekend weakens your willpower? Do you subsist on convenience foods that are heavy on processing but light on nutrients and real taste? Important things to consider include:
  • What is your real motivation for eating? Are you truly hungry when you eat or are you eating for emotional reasons?
  • Do you eat well-balanced meals with reasonable serving sizes? If not, map out the changes you’d like to make.
  • Do you eat at appropriate intervals, or do you eat a little and then overindulge later? It may seem counterintuitive, but eating smaller amounts more often may keep your energy high, and prevent overeating.
A food journal allows you to compare your habits to the healthy habits recommended by experts: getting 25 grams of fiber a day, limiting fat intake to 35 percent of your total calorie intake, and consuming fewer calories than your body burns daily. You can then continue to track what’s important to you—whether it involves elaborate detail or very simple information.

Keeping a food journal can make us uncomfortable because doing so forces us to recall things we’d rather not take note of—that chocolate shake we had for lunch, or that extra mound of mashed potatoes we regretted as soon we inhaled it. In other words: no pain, no gain. When you see the foods you’ve eaten listed in black-and-white, you can’t wish them away. But pain, even metaphorical pain, can be the impetus for change—and if used consistently, a food journal can be the instrument of that change.

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Member Comments

  • Tracking has really been helpful to me too.
  • I keep my menu planned & tracked for 15 days in advance, maximum allowed on Spark People, I repeat some of the meals in different orders, not everything the same each time, maybe use 1 meal for another day to avoid less work,I also have a list of recipes that I put into Spark People from home that I reuse, this way I can copy a meal to another day for less tracking work. A lot less time consuming, I now add a day at a time with some repeat meals included.
  • Never stuck to a diet until SP. When you know you have to enter the food you are about to eat into the nutrition tracker it makes you think twice whether it is a good food to be eating. Looking at the nutrition tracker when you have a bad day makes you regroup. You have to be 100 percent honest with yourself with what you eat.
  • This is the main reason I use sparkpeople is to keep track of food and exercise.
  • ETHELMERZ
    Writing it down works way better than clicking quickly into a computer, I pay more attention to what I ate and remember it better! I just use a small notebook.
  • I love tracking spices and food and using the trackers on wrist to say what I can eat.
  • Tracking my intake is #1 for me, ALL food, good or bad days. I have memorized certain foods' calories. When I look at a "goodie", I think "What will it cost me?" I glance at the product label, something like "1 serving (3 pieces) = 280 calories" and go "Oka-a-at, not for me, not today." Tracking makes me think. A wise friend told me, "You eat what you buy, so shop wisely, my friend."
  • I think its different for everyone.
  • Tracking food on SP is definitely key for me, but so is the right mindset...I have to think right to make good decisions about what I eat!
  • Using the SparkPeople app to track food consumption is quick and painless, and it was a complete game changer for me. I hope to continue tracking for the rest of my life quite honestly. Everything said in the article about how it encourages responsibility and accountability is 100% true. I lost 50 lb through tracking and exercise. I won't say it was easy, but gosh it was simple. I ?? Spark!
  • Tracking is the best thing I do for myself. It helps me find where I need to make changes.
  • I will take the time to write down everything today!

About The Author

Rebecca Pratt Rebecca Pratt
A freelance writer who contributes to various newspapers and magazines, Becky loves covering ordinary people doing extraordinary things.