Skip to content
My WebMD Sign In, Sign Up

Weight Loss & Diet Plans

Font Size

The Single Best Way to Lose Weight

4. You'll learn why you pig out.

Experts suggest that, to help break bad habits, you record not only what you eat, but the circumstances that prompt you to eat. For example, maybe you indulge in more sweets at work because you sit close to the vending machine. Maybe you have a milkshake several times a week because you pass Wendy's on the way home. Or maybe every time you worry about money, you retreat into the kitchen for chips.

When you begin to notice these patterns, you can figure out ways to change them. If the vending machine is a constant temptation, stock your desk drawers with fruit and granola bars. If you can't resist a fast-food sign, MapQuest a new route to work. If you eat when you're under pressure, steer clear of snacks and take a short walk instead (it's a scientifically proven stress buster).

Another bonus: "When you increase awareness of what's going into your mouth," says Thayer, "you'll feel fuller sooner than if you were just mindlessly munching."

5. You'll see real results — quickly.

Your food diary can be as revealing as the one you kept in fifth grade. For example, to get a glimpse into how much you've improved your diet, compare the entries in week one (Twinkie-filled) to week four or five (ideally, veggie-filled). You can also discover which decisions translated into pounds lost — for instance, that week you had fish for dinner twice might've helped you lose weight.

Food journals also let you give yourself credit where credit is due (personally, I reward myself with a gold star each day I resist eating candy). And that positive reinforcement is essential for shedding pounds.

How to Write Off Pounds: A Cheat Sheet to Get Your Food Diary Started

Choose Your Medium

If you're using pen and paper, buy a regular spiral notebook. Or go for a pre-organized book like the DietMinder. Computer addicts should check out online journals, such as myfooddiary.com ($9 per month) and nutrihand.com (free for a basic plan; $10 per month for extras). If you can't live without your PDA, visit weightbydate.com and download the software (starting at $19).

Start Recording

The crucial info to write down: the time you ate, what you ate, and how much you ate. Make a habit of jotting notes right after you eat. "If you wait until the end of the day, it's too easy to leave things out," warns Suzanne Farrell, R.D. Tracking your diet online? Remember to take paper with you to restaurants, so you can write down every ingredient and calculate its nutritional content afterward.

You may also want to invest in measuring cups — they'll help you learn what a one-and-a-half-cup portion looks like (it's a lot less than you think) — as well as a calorie-counter book and a calculator. Armed with these tools, you can track your calories like a nutritionist would.

Today on WebMD

measuring waist
4 tips for shedding yours.
apple cider vinegar
Does it have health benefits?
 
Chocolate truffle
For weight loss, some aren’t so bad after all.
woman holding red dress
24 simple, practical tips.
 
woman shopping fresh produce
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens
 

Special Sections