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Keep a food diary to loose weight

Dieters who keep a daily food diary of what they eat lose twice as much weight as those who don't.

The study, published in the American Journal of Preventive Medicine showed food diaries are critical for significant weight loss in dieters.

The food diary study

Kaiser Permanente centers monitored 1,700 people on low-fat diets for 6 months. The diet was high in fruits and vegetables targeted at reducing hypertension and improving health.

The study participants were all overweight or obese adults who weighed an average 212 pounds.

The dieters were asked to eat 10 to 12 servings of fruits and vegetables a day. They were also were asked to exercise moderately for 30 minutes a day.

The dieters lost an average of 13 pounds over the 6 months. However, those who kept a diary lost an average of 18 pounds, and those who did not keep a diary lost 9.

Researchers conclusions

"It seems that the simple act of writing down what you eat encourages people to consume fewer calories." said lead author Jack Hollis from the Kaiser-Permanente.

Helen Seagle, a Kaiser-Permanente dietitian, said the diaries let dieters keep track of exactly what they eat. She said, "People are amazed at what they’ve actually put in their mouths. If they have an almond croissant every day and find out how many calories is in it, they’ll say, ‘Do I really want that?’"

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