Food Journal. How would you like to DOUBLE your weight loss results with a dead-simple strategy that takes just minutes a day?
Sounds too good to be true, right?
Well, I wouldn’t blame you for raising a skeptical eyebrow, but from one skeptic to another I urge you to read on.
Because this research-backed weight loss method has already worked for tens of thousands of people and it will work for you too.
Simple Strategy DOUBLES Weight Loss
Here’s the science:
In 2008, the National Institutes of Health funded a unique weight loss study. 
In this study, 1,700 overweight adults were asked to follow a diet rich in fruits and vegetables and exercise at moderate intensity (imagine a walk around your neighborhood) for 30 minutes per day.
Some of the participants were also asked to keep a food journal that simply documented what they ate each day.
After six months, the average weight loss among the 1,700 participants was approximately 13 pounds.
But get this:
The participants who kept a food journal lost TWICE as much weight as those who didn’t!
Here’s Dr. Jack Hollis, lead author of this study:
“Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”
Keeping a food journal does not need to be complicated.
The simpler, the better.
You can jot down what you eat in a pocket sized notebook. On Post-It notes. Or even in emails to yourself.
Doing this will help you become aware of your eating habits. You’ll quickly see what, how much and why you’re eating. And this will dramatically decrease the mindless munching that leads to weight gain.
A food journal will also help you spot areas where simple changes can shed pounds.
For example, you might not realize how many calories you’re getting from sugary drinks or afternoon snacks, and this can reveal small changes that lead to BIG weight loss results.
I urge you to start your food journal today.
There’s no better time to get started than right now! And to help you start (and stick with) your food journal here are 4 helpful tips:
Food Journaling In 4 Easy Steps
1. Begin With The Win In Mind
It’s only natural that we’d rather spend time doing those things we enjoy and put off doing those things we dislike.
That’s why it’s easier to curl up with our Netflix queue than it is to get housework finished!
When you start your food journal think of how it will help you reach your weight loss goals.
Imagine yourself slim, trim and healthy. Get excited! This excitement will tell your brain “Hey, keeping a food journal is fun and useful. Let’s stick with it.”
2. Give Yourself A Clear Goal
As you keep your food journal certain patterns will begin to emerge.
You might notice that you’re eating very few vegetables throughout the week; or, that you have a tendency to nosh on chips, cookies or other snacks in mid-afternoon.
As these patterns emerge, give yourself clearly defined goals based on the data.
For example, you could choose to add one serving of raw vegetables at dinner and lunch every day; or, you could bring a cup of almonds with you to work to help keep afternoon cravings in check.
3. Give Context To Your Food
We have an obvious physical need for food, but eating is also a powerfully emotional experience.
In addition to documenting what you eat, give context to your food.
Note how you feel when you eat (i.e. “stressful meeting this morning, ate a pan of brownies when I got home”), what time you eat and other relevant details about your day.
This detailed picture will engage your curiosity and give you useful context for managing your food and eating behavior in the future.
4. No Shame, No Blame
Does your food journal reveal some unhealthy eating habits?
Are french fries your main vegetable source? Is red wine your daily fruit serving? Don’t beat yourself up over it.
The point of a food journal is NOT to fill you with shame and self-loathing. Guard yourself against those emotions if you feel them creeping over you.
Your food journal is simply a way to give yourself a clear, objective and non-judgmental look at how you’re eating right now, so you can make choices that are better aligned with your health and weight loss goals.
Listen: You can’t shame a single pound off your body. Love who you are today and act upon the data in your food journal to improve yourself in the days and weeks ahead.
Now It’s Your Turn
We can’t manage what we don’t measure.
A food journal is a simple and effective way to measure how, when and what you eat so you can better manage your diet.
Related content: How a 50-something mother of two shed 90 pounds of ugly fat and avoided a heart attack
I’m convinced that a food journal like the one we’ve discussed in this article is one of the very best ways to regain control of your health.
I wish more people were aware of and practiced this technique. If you’d like to help me spread the word, please click on one of the social share icons (Facebook, Google+, etc.) at the bottom of this page.
Your turn: Have you kept a food journal in the past? Or are you planning to keep one now? Let us know in the comments section below!