Heart Healthy Living - Summer 2010

to Drop Write It Down Pounds

A food diary spotlights emotional
or mindless eating and helps you
lose weight for a healthier heart.

BY Sara Broek | PHOTOS BY Jay Wilde

A PEN AND PAPER can double your weight loss. Research says so.

A study in the American Journal of Preventive Medicine of 1,700 participants found that those who jotted down what they ate six days a week lost twice as much as those who journaled one day a week or less.

Losing weight decreases your risk for heart disease by warding o; high cholesterol and blood pressure. One of the best ways to get started on your journey to a lighter, healthier you is to show your physician a record of what you eat.

“Food journaling causes you to think twice before eating. It also uncovers patterns, such as eating when stressed, which allows you to create a healthful way to avoid them,” says Julia Zumpano, R.D., at the Cleveland Clinic.

Try these four simple steps to start a food diary of your own.

Step 1: Get a reality check

Recognizing eating habits now will help you better understand what issues you need to address. To start your food diary, grab a clean notebook and, to help gauge portions, measuring cups and a food scale.

During the first week, keep a record of everything you eat and drink without making significant changes in diet or exercise. You may be unaware of how much you’re consuming—a taste here, a handful there;