It has been scientifically researched and the results are in. There is one single measure that researchers have discovered which correlates to weight loss success. If you watch this one measurement you can tell whether someone will be successful in their fat loss program. What is the one single best predictor of dieting success? Writing.
I'm not talking about writing fiction stories or writing articles for newspapers. If that were the case you'd never see an overweight newspaper editor! I'm talking about writing in a journal. Not just any journal, but a diet journal (or you can call it a weight loss journal - you can even call it a diary if you want to!).
Researchers have found out that of all the things they can quantify and measure about dieters, the one thing that they can say with great certainty is this - people who write down their daily food and exercise amounts succeed at losing weight at a much higher success rate than those who do not keep a journal.
What should you put in your daily food log? Everything that you eat. Everything! That means even the little 10 calorie Lifesaver candy that you ate... and perhaps you forgot that you didn't eat just one Lifesaver, but you ended up having 7 of them throughout the day (which adds up to 70 calories).
The real value of the daily food and exercise log is that you can plainly see where the loopholes are in your diet plan. If you're eating 10 Lifesaver candies in a day, then you're adding 100 "empty" calories to your daily food intake. That's a little bit less than one pound of extra fat on your body each month!
You've heard the term "nickled and dimed to death!" right? This is the same concept for diet plans.
If you want to lose that extra weight, then do yourself a favor and determine right now that you will develop a new habit - daily writing in your food and exercise log. This habit is the key to your weight loss success - and it doesn't involve eating or exercising... just writing about eating or exercising.
Once you develop the habit of daily writing in your food log, you'll find that it actually helps to keep you motivated to stay on your diet and exercise plan. Why? Because you want to watch those numbers improve! If you've been on a winning streak for 2 weeks, those great numbers in your weight loss journal motivate you to keep it up. And when its time to cheat on your diet, you're more likely to keep the portions really small because you don't want to ruin your success.
To further accelerate your fat loss, you should record all of the physical activities that you do each day. Little things like taking the stairs instead of the escalator or parking far away in the parking lot and then walking in to the store or to work - each of these things add up quickly to your daily exercise goals. Just like the Lifesavers that ganged up on you and quickly added up to 70 calories before you knew it - lots of little extra activities can add to extra calories burned very quickly.
When you combine the small things you do daily to reduce calories and to increase activity, you will find that you're losing fat at a good pace! Before you know it, you've lost 5 or 10 pounds! Wow! That's exciting!
And the key to the whole thing? Writing in your daily food and exercise logbook.
Learn more about how I used a daily fitness journal to help me lose 30 lbs at my article "The Single Best Way To Lose Weight". While you're there be sure to sign up for my free Fat Burning mini-course.
Jonathan Ling is a normal guy who lost 30 pounds and learned how to keep it off. After college, marriage and children, he was a formerly fit guy who had become overweight, out of shape and very busy. After losing 30 pounds, he now shares his experience to help others lose weight and feel great - and enjoy life!
Visit Jonathan's website: LoseWeightFeelGreat411.com and follow him on Twitter: @lwfg411.
Great insights Jonathan! Not properly keeping a journal of your progress is a great way to make sure you decrease your chances of reaching your goals. When you realize this small key to success you'll skyrocket your results!
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
or organization.
tweet this!
