Food Diary - October 2008

Did you know…People who keep a food diary may lose more pounds?

In a weight-loss study of nearly 1,700 overweight adults, those who recorded their intake in a food diary every day lost twice as much weight over six months as those who did not keep a diary.  The findings suggest that using a tracking tool such as a diary may increase dieting success.

"The more food records people kept, the more weight they lost," stated Dr. Jack Hollis, lead researcher on the study.  "It seems that the simple act of writing down what you eat encourages people to consume fewer calories." Dr. Hollis is a researcher at Kaiser Permanente's Center for Health Research in Portland, Oregon.

A food diary was just one of several strategies employed in this study of overweight and obese subjects (BMI=25-45 kg/m2). Men and women in the study regularly attended group sessions with nutrition and behavioral counselors, who encouraged them to cut calories, eat more fruits and vegetables and exercise regularly.  Participants were asked to keep daily records of food and beverage intake, as well as how many minutes they spent exercising.  After six months, study participants had lost an average of 13 pounds, with a majority of people losing at least 9 pounds.

Overall, people who regularly kept a food diary tended to be more successful weight losers than those who had not kept a diary.  Also, the more participants exercised, the greater their weight loss on average.

What does CPC recommend? Maintaining a healthy and successful diet requires dedication and planning.  Keeping a food diary does not have to take a lot of time. Simply listing the foods you eat each day can help you become more aware of habits and make changes for the better.  Try writing down quantity as well, for even more self-awareness.  A single serving of fruit is about the size of a tennis ball; a 3-oz. portion of meat is the size of a computer mouse; an ounce of cheese is the size of a domino.  An 8-oz. cup is about the size of a fist, and an ounce of butter is about the size of a quarter.  Paying attention to our behavior is the first step in changing it.  Now, go ahead and chart a new and healthy course: “Write on!”  Remember that diet works best with regular aerobic exercise!

The research described above was published in:
American Journal of Preventive Medicine, August 2008.