The Single Best Way to Lose Weight
2. You'll cut back on between-meal munching.
Make a mental checklist of what you ate yesterday. Sure, you can probably
remember breakfast, lunch, and dinner — but what about that mini Snickers you
snatched from your coworker's stash? Or that spoonful of mashed potatoes you
took off your husband's plate?
It's easy to overlook bites, licks, and tastes (known as "BLTs" to
professionals). But that's a huge mistake — there are 25 calories, on average,
in each mouthful. Translation: Six little bites a day add up to around 15 extra
pounds a year.
"I remember one client who was keeping a diary and couldn't understand
why she wasn't losing weight," says Bethany Thayer, R.D., spokesperson for
the American Dietetic Association. "We were discussing the problem when she
took out a peppermint. I asked her how many she ate every day, and she said, ‘A
bag.' They're nine calories each, but the whole bag is several
Writing everything down can also help you make smarter food choices. If you
often order a Starbucks Grande Dulce de Leche Latte, entering the data will
bring you face-to-face with the fact that your beloved drink packs 440
calories, versus 23 calories for the same-size regular coffee with milk.
3. You'll discover where your diet detours.
"I thought I ate a lot of vegetables — it seemed like I was constantly
cooking spinach, broccoli, or Brussels sprouts," says Melissa Smith, a
32-year-old mom from Omaha who's been keeping a food diary for the past 18
months. "But looking back over a few weeks of my journal, I was surprised
to realize that I was only eating veggies once or twice a week." So she
made salads a regular part of dinner and noticed that it helped her eat less of
her entrée. Her analysis and follow-up action paid off: She's lost more than 27
A balanced diet is the key to weight loss, says Suzanne Farrell, R.D., who
owns Cherry Creek Nutrition in Denver. "Whole grains, low-fat dairy, green
vegetables, orange veggies, beans, nuts — science shows that we need to eat
these regularly to reach a healthy body weight. So when I flip through my
clients' journals, I always look for what I'm not seeing."
To find out how many servings of each food group you should be eating, go to
mypyramid.gov. This tool will calculate the correct portions based on your age,
gender, height, weight, and level of physical activity. It'll also tell you the
number of calories you should aim for daily to lose weight.