4 Ways a Food Diary Can Help You Lose Weight

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I have long had a weight problem. In recent years I at last took off a substantial number of pounds when I used a combination of portion control, eliminated the late night raids on the refrigerator, read the ingredients on packaging, eliminated the purchase of chips, cookies and ice cream and began regularly using a stationary bike for 30-45 minutes a day (while watching progams recorded on Tivo, thank you). Lately the weight has begun creeping up because I am not being as strict with myself in all these areas mentioned. I have to be careful not to let my old style of eating return. Abiding by my newer eating policies coupled with the idea of a diary seems like a winning combination which I plan to initiate immediately!

Jeffrey Pearl of OH 7:31PM July 08, 2008

I have been using Jott (cell phone memo service ) for my food diary and it is terrific. I liked it so much I wrote an article on it.
http://www.sitecreations.com/food-diary-with-jott.php
It's nice because you always have your cell phone with you. I started out using Jott for migraine diary and then it was a natural for food as well!

Scott Clark of KY 5:49PM July 08, 2008

I am a 60 years young woman who has been journaling my food on fitday.com for the past six years (this is a great free program). I have gone from 283 to 230.5 pounds and I am still losing. Post-menopausal women tend to gain or be unable to lose weight because of estrogen loss. Jounraling has helped me to gain integrity and accountability with my food, loss weight, get healthy, and not diet. You wind up changing your eating habits once you really know what you are eating. Cholesterol went from 226 to 180 and blood pressure is normal. I don't have to guess about nutrients and fats, and do not need meds to control these two issues.
Regular strength and cardio exercise augments my journaling. Wish I had done this years ago!

Carol Cilona of NJ 5:19PM July 08, 2008

the most awesome name ever!!!

Sal of MI 4:28PM July 08, 2008

I did the measuring and weighing and writing down of every calorie for about a year and a half and did lose the amount I wanted to lose (27 pounds). Now in order to maintain (have maintained for three years now) I only write down "off list" foods. Each week I allow myself unlimited non-root veggies, one bag of black beans (soaked and cooked), one loaf of double fiber whole wheat bread, two cakes of tofu, one can of salmon and one of tuna, and about two cups of soy milk powder, also reasonable use of low calorie dressings, etc. Oh and one alcoholic beverage a day. Anything not on the list I write down as a "cheat" and this way I keep my cheating at a low level. It's easy to forget what you ate so it's good if on Friday you can glance at your diary and see you have already cheated on Tuesday and it helps you decide not to cheat again until the new week begins.

Marysta of FL 4:12PM July 08, 2008

I think a food diary is a great idea. If you focus on eating portions and making sure your diet is balanced, it's not such a balancing act. The bottom line is that you have to change your behavior to lose weight. The idea that it's too much work for some folks simply points to the fact that they are not ready to lose weight.
Keeping a diary--for me-- was really one of the easiest and eye-opening ways to get a handle on what's going in as opposed to what should be going in my mouth. I lost quite a bit of weight keeping a food diary AND working with a dietitian... and I've kept it off for 4 years... and counting.

Chris in Wisconsin of WI 3:57PM July 08, 2008

I hope he doesn't sign his name in the book!

Schubby of FL 3:37PM July 08, 2008

How's this going to work unless I measure everything I eat? What about foods(most of them, really) that have many ingredients and aren't on an easy calorie chart? Or....does it work by making people so self conscious that they are afraid to eat?
I've done the journaling when I tried (a certain commercial diet program). You have to measure everything you eat. You have to know the ingredients or be able to look it up. It's maddening. I can't spend all my time and energy obsessing like this. It will make me crazy.
I looked at the fitminder site. Looks like they are trying to sell something.

gothchiq of NC 3:36PM July 08, 2008

sparkpeople.com is completely free and has an online community

Mike of CA 3:14PM July 08, 2008

Losing weight is not rocket science. Eat more calories than you burn, you gain weight; burn more than you eat, you lose. Food diaries are super helpful for all of the reasons mentioned above. Who knew that handful of pistachios would be nearly 400 calories?
I've used a program called myfooddiary.com. It is only $9 a month and they have a huge data base of food. It's super simple... and it works.
No, the writing down of food doesn't make on lose weight. It is all about intentionality and that is where a food diary is successful.

Diane of CA 2:45PM July 08, 2008