Food Diary, The Ultimate Weapon for Weight Loss

As the New Year starts, many people have set weight loss goals. Using a food diary is a very valuable tool in helping you reach that goal. If you were to visit a nutritionist or dietitian, the first thing they would ask for, is a record of what you eat on a daily basis. Many people don't even know how many calories they are consuming in one day.

Now it's time to arm yourself with the latest piece of gym equipment, a pencil. Writing everything down that you eat or drink will help you make smarter food choices and provides a more accurate picture of your daily consumption.

Fact, according to study findings, two-thirds of all participants who adopted a low-fat diet rich in fruits and vegetables and participated in regular exercise, dropped nine pounds or more of body weight. But those who kept a daily food log, lost up to 20 pounds. That is more than double the weight loss than for subjects who didn’t record their daily food intake.

Here are some simple tips to get you started:

  • Be honest, write down everything. It all counts, even that extra cookie or second glass of wine.

  • Record the type of food or drink, portion size, and calories if you know them. There are many web-based food diary guides such as,, and which offers the calorie amounts of foods and calorie trackers.

  • Keep your diary handy so you do not forget. Some people prefer keeping a journal using pen and pencil. While many keep track of food journals online by using a phone application.

  • In your food log, record the time of day you are eating. Also, make a column called "why". Are you eating for nutrition, because you are hungry, or are you just in the habit of snacking everytime you are watching TV or feeling stressed.

    By understanding triggers or situations that prompt unhealthy eating habits, such as emotional eating patterns amid stress, unhappiness, or snacking while watching TV, people can use this data to change behaviors. This knowledge can significantly help you cut unnecessary calories from your daily diet.

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