Do you keep a food journal?
Keeping track of how much you eat by writing it down each day, rather than what you eat, is key for weight loss, a new U.S. study suggests.
The No. 1 piece of advice would be to keep a food journal to document every morsel that passes your lips and thereby help monitor daily calorie intake, concluded researchers at the Fred Hutchinson Cancer Research Center in Seattle, Wash.
The findings were published online Friday in the Journal of the Academy of Nutrition and Dietetics.
The study focus was on how self-monitoring and other diet-related behaviors, as well as meal patterns, effect weight change in overweight and obese postmenopausal women.
CBC readers posted their personal experiences with carrying a food journal in order to lose weight - many of them with positive results. Others compared it to their own successful weight loss strategies. Here are a few of their suggestions.
- "I did this and naturally cut back on how much I ate. I was surprised at my food consumption when I could see it on paper. It really did help me to lose weight but you need to be honest. If you eat a 170-gram can of Pringles [potato chips] in two days you did not have 2 single servings just because you ate twice from the can, you actually had 6 servings." - BillyBlues
- "I can attest to this. Anytime I fall off the eating right routine, I start writing it all down and get back on track. People will be surprised just how easy it is to consume 3,000, 4,000 even 5,000 calories a day or more." - Dee1965
- "My fitness pal is good to keep track of your calorie intake. It also keeps count of your weight loss and tells you how many calories you need to eat a day to manage your existing weight or to lose weight!" Kim Macdonald on our CBC News Facebook page
- "Great advice! I did this years ago, dropped 20 lbs in a nice and healthy pace of 1 lb per week and have not regained the weight. The coolest part of this approach is that (a) it teaches you how to eat smart and (b) there are great smartphone apps and web sites that make it fun to do. Highly recommended!" - Doug Farmer on our CBC News Facebook page
Have you ever kept a food journal? If so, does or did it help you lose weight? What other solutions would you suggest for losing weight and eating healthy? Share your thoughts in the comments section below.
(This survey is not scientific. Results are based on readers' responses.)
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