I lost 45 lbs this year and I did it by following evidence based medicine.
The #1 thing that I did was commit to weight loss journaling….writing every morsel down that goes into my mouth (helping me stick to my 1,500 calorie a day allotment that I needed to eat to lose weight at a safe rate). Studies tell us that people who journal every day lose twice as much weight as people who don’t.
One of the most important points about journaling is a defense against what we dieters call “bad” days. We shouldn’t be pejorative like that, but many people who are overweight have a black and white view of food intake (I did anyway). What I mean by that is, if the day is shot (e.g. I broke the bank by eating 4 slices of pizza or a piece of apple pie), well, in for a penny in for a pound and it dissolves into a belly-up-to-the-trough kind of day.
But journaling, I have found, can help even when you hit a rough patch….let me rephrase, especially when you hit a rough patch. It’s like a rip cord for your back up parachute. Because stopping to write things down helps you realize that
A) The situation may not be as dire as what you have worked out in your head
and
B) Honesty about what you eat is essential. Because if you are over weight (like I was) you probably lied to yourself about it, “I’m not that fat,” or “I’ve tried journaling/everything and it doesn’t work.” These are the lies that keep us from losing the weight and trust me, you haven’t really tried journaling until you have honestly weighed and measured every scrap that goes into you mouth, written it down, and stuck to your daily calorie allotment.
Which brings me back to the holidays. Last week was a challenge for me. I only stuck to my maintenance
calories (2,000/day) 2 of the 7 days. But I journaled. Every day. Even when it wasn’t pretty. Looking back, I realize it wasn’t the horror that I had concocted in my out of control imagination. And when I really wanted that desert on Friday, I looked at my journal and didn’t. And while it didn’t stop me from eating the 3rd piece of pizza on Saturday it did stop me from eating the 4th (and stopping my descent into pizza madness is no mean feat).
It worked for me and it will work for you.
It is as much about being honest and accountable to yourself as it is about the calories.
And the only thing you have to lose is the weight.
If keeping a journal helps you to lose weight that is fine. Anything that enables you to focus on the task can only be good.
Posted by lose weight with pills | December 19, 2011, 12:55 pmIt doesn’t just help me, evidence based medicine tells us it will help every one!
Posted by Dr. Jen Gunter | December 22, 2011, 6:22 amJournaling DOES work… that’s why it’s a cornerstone in the Weight Watchers program. Now if only WW would stop promoting light/reduced calorie carbs over complex carbs (i.e. 35 calorie per slice light wheat > 100% whole wheat bread) in their program, that’d be all that much better.
Posted by Kate | February 14, 2012, 11:50 pmI agree with you! When I log in MyFitnessPal every morning it reminds me of my goals and keeps me on track, if I would only log in at nigh to write what I already eaten it wouldn’t work the same way.
Posted by towardshealthylife | December 19, 2011, 2:23 pmI think you are doing a superior job here thanks so much for the solid information.
Posted by Steve | December 20, 2011, 4:00 pmwhat does a weight l oss journal look like — I’m in need of a format
Posted by Carol Elliott | April 19, 2012, 9:05 amI use Lose It! an app for iPhone and Android. But a piece of paper works just fine!
Posted by Dr. Jen Gunter | April 19, 2012, 4:36 pmOne of the docs in the MFM office where I work showed me your recent article in OBG Management about the Lose It! app–he knows I’ve been using it to journal food & exercise, and based on my success with it (111 lbs lost in the last 14 months) has suggested it to several of our patients. I really appreciated your basic rundown of the pros & cons of the app–it’s a great assessment! Thanks!
Posted by lizzy | May 17, 2012, 4:30 pm