Why You Have to Log to Lose

By Dayna Winter, M.S., R.D., Best Life nutritionist

Nothing puts the brakes on overeating and shines a light on how much exercise you really get better than writing down every bite, sip, step, jump and slip-up. A written record is a great way to identify trouble spots, and it helps make you accountable. But for it to work effectively, you have to write it all down. Use the logging lessons below to ensure that you're making the most of this weight-loss tool.

HOW TO DO IT
• Take your journal with you wherever you go. Choose something like a composition or spiral notebook that's handy, compact and cheap, so you won't mind if it accidentally gets a coffee ring on the cover.

• Keep separate entries for food, exercise and hunger. Additionally, if you struggle with emotional eating, you may also want to record your mood.

FOOD
• Write down everything you eat and drink, not just what you have at mealtimes. Chocolate kisses, bites of your spouse's dessert, snacks and cocktails all count.

• Record immediately after eating. The longer you wait, the smaller the meal becomes in your mind.

• Include amounts in terms of size, such as small, medium, large or extra large. Researchers from the University of Pittsburgh found that dieters who did this were just as successful at losing weight as those who recorded exact calories and fat grams.

• Jot down the time of day and how long it takes you to eat.

• Make a note of what you're doing when you eat, for example driving, sitting at the table or watching TV.

HUNGER

• Before and after eating, rate your hunger. Use the Hunger Scale, a tool that helps you gauge your hunger level and prevent overeating. To learn more about the Hunger Scale, join www.TheBestLife.com or pick up a copy of The Best Life Diet.

EXERCISE
• Log all your exercise, including walking, jogging or hitting the gym.

• Record the time of day and make a note of how long you exercise. If relevant, write down the specific exercises (lunges, squats, etc.) and how many reps and sets you do of each. If you jog or power walk, don't forget to record the mileage or step count.

• Note how you feel after you exercise. Are you energetic or tired? Do you feel bored or sluggish?

HOW TO USE IT
Now that you have all this great information, what do you do with it? Try to review your journal every week and look for patterns. Is there a time of day that spells trouble for you? Are you letting yourself get too hungry before meals, a trigger for overeating? Are you skipping meals? Are your portions overly generous? Do you take time to enjoy meals or do you scarf down your food? Are you eating out of boredom, stress or for other emotional reasons? Are you skimping on exercise? Do you give up before you've broken a sweat?

Once you start to recognize your patterns, you can begin to make positive changes. If you realize that you hit the vending machine everyday at 3 p.m., for example, you can keep a stash of healthy snacks at your desk to nibble on instead. If you aren't exercising enough, figure out how to set aside more time—take half of your lunch break to walk or get to the office early so you can leave before quitting time and hit the gym on your way home. The idea is to find positive alternatives to any bad habits your log helps you identify. Consider it the write way to diet!