Writing your Way to Weight Loss

During your medical weight loss program you’ll be encouraged to make a series of behavioral changes that can lead to long-term weight loss success. These changes will involve transitions in your dietary habits and exercise routine, as well as a collection of new healthy habits you may not currently engage in at all.

One healthy weight loss strategy often recommended is keeping a weight loss journal. In recent years several studies have applauded the effects of weight loss journals in helping people to make healthier dietary choices, stick to their exercise plans and lose weight.

For example, one study published in the American Journal of Preventative Medicine in 2008, researchers found that adults who kept a weight loss journal at least six days a week for six months lost almost twice as much weight as those who did not keep a food journal, or only updated their weight loss journal once a week.


A journal is a valuable weight loss tool. Here are just a few of the benefits it can provide:


Starting a Weight Loss Journal

This doesn’t have to be a hidden notebook kept under lock-and-key. The pages don’t need to read “dear diary.” There are a lot of misconceptions that people hold about keeping a journal, but don’t let these stop you from giving the habit a try.

Your journal can be as quick and to the point, or as elaborate and detailed as you want it to be. Consider these helpful strategies to get started:


Where to write?

Ideally, your weight loss journal should be with you always. This will make it easy to quickly log any snack or exercise you engage in. A small notebook is a great place to start. There are also phone applications that will encourage you to log your diet and activity. One such app is called Lose It, but there are many others that you can explore, as well.


What to write?

There is no limit as to what you can write about in your weight loss journal. There are, however, a few suggestions:


When to write?

Do your best to write in your weight loss journal every day. You may find it easiest to quickly make updates as you eat or leave the gym. There are some who are able to reliably log their food intake and exercise at night before going to sleep. Whatever space you can find in your schedule will do.

Consider starting a weight loss journal during your medical weight loss program. You may find that the habit provides additional accountability to keep you on track with your weight loss and wellness efforts.

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