Keeping a weight loss journal is shown to be one of the most effective lifestyle strategies you can adopt when trying to lose weight—and it is a habit that you can start during your medical weight loss program. Once your program comes to an end, the regular act of logging your food and activity may help you maintain your weight loss long-term.
In 2008, researchers from the Kaiser Permanente Center for Health Research in Portland, Oregon found that keeping a weight loss journal can have a significant influence on weight loss results.
The Study
During the study, participants were encouraged to maintain a food journal while following a healthy diet. There were no specific dietary guidelines given, but participants were encouraged to follow a healthy diet and to exercise regularly in an effort to lose weight. The length of the study was six months.
One group of participants kept a food journal at least six days a week throughout the entire study. Others let the habit fade away quickly, and some managed to write in their journal sparingly, averaging one day a week.
When six months was up, the participants who wrote in their journal six days a week or more lost twice as much weight as those who only updated a journal once a week, or didn’t journal at all.
Journaling your Weight Loss Journey
This study indicates several interesting details about keeping a weight loss journal. First, consistency is key. When you start a weight loss journal, make a point to write in it as often as possible.
In the study detailed above, the participants who gained the greatest benefit out of keeping a weight loss journal were those who did it almost daily. If your schedule isn’t as regular over the weekend or on your days off, then make it a point to keep to writing in your journal as much as you can during the rest of the week.
This study didn’t focus too heavily on what participants logged in their journals. When it comes to keeping your own weight loss journal there is room for personal preference in what you write—and how detailed it is.
There are no rules as to how you keep your weight loss journal. When you are writing, consider logging details like:
- What you’ve eaten, including calorie and nutrient intake
- What time you’ve eaten at
- Hunger and cravings
- Exercise
- Weight loss goals and plans
- Sleeping habits
You may prefer quickly jotting down a list of items with minimal explanation into your entries, or you may decide to sit down and write several paragraphs about how you feel and what you’ve done today.
If you want some additional help to get started, consider downloading a free phone application like Lose It. This will give you a quick form to log what you eat and will track your diet and exercise habits for you.
