Finally lose those extra kilos

Danielle N. Dellorto

The striking new results of a paper published in the August issue of American Journal of Preventive Medicine shows that dieters can double their weight loss by jotting down what foods they eat.

Scientists at several clinical-research centers in the U.S. found that dieters who kept a food diary lost twice as much weight as those who didn’t.

The study tracked nearly 1,700 overweight or obese adults across the country who were at least 25 years old. Men and women were included, and 44% of the group was African American. All participants were encouraged to use such weight-loss maintenance strategies as calorie restriction, weekly group sessions and moderately intensive exercise as well as to keep a food journal. The senior investigator, Victor Stevens of Kaiser Permanente Center for Health Research in Portland, Ore., told me that “hands down, the most successful weight-loss method was keeping a record of what you eat.” In the six-month study, participants who kept a food journal six or seven days a week lost an average of 18 lb. (8 kg), compared with an average of 9 lb. (4 kg) lost by non-diary keepers.

Of course, as you might guess, “it’s not just writing it down that counts,” Stevens says. It is also about using that record to identify eating habits that need to be modified. While most people think they know what they eat, they really have only a general idea and tend to have selective memory, especially when it comes to the foods that aren’t so good for us. With a detailed food diary, you can see where those extra calories are coming from.

While keeping a food diary works, it’s best to do so in conjunction with regular exercise. Losing just 4.5 kg can help control high blood pressure and reduce your risk of diabetes, heart disease and stroke. Drop a few pounds, and you might get an immediate thank-you from your knees and other joints. It is also likely that your sleep will improve, as will your energy levels.

There is another part of the food-diary experiment that really seems to be working for me. Stevens says it’s all about accountability. You may have been thinking about eating that extra chocolate biscuit, he says, “but you didn’t want it to show up on the diary at the end of the day.”

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