Food Journaling is effective for weight loss- Guest Blog by our nutrition expert Amy Buzzell

Keeping a food journal is, in fact, an excellent tool for achieving nutrition related goals! It tracks food consumed along with the calorie and nutrient count of each.  In nutrition counseling, these journals are used to track past eating habits, modify a nutrition plan, and increase self-monitoring to attain a goal. Journaling was found to be great for self-management because one can see how food choices are affecting goals at the end of the day; when looking at your journal you can see that certain foods are either in alignment with the goal, or could be modified here and there to create the desired results!

Research studies found an individual’s motivation to lose weight combined with knowledge of what to eat are NOT enough to maintain the initial motivation for change long-term. Weight loss is very difficult and regain can be very common; the most powerful predictor of weight loss was the amount of journaling done each week! This is because journaling enhances accountability and awareness of current behavior.  Additional planning ahead, small goal setting, and overcoming resistance are keys to changing a behavior 2,3.

One study evaluating self-monitoring behaviors related to weight loss found those who journal the most  over a 6 months period lost significantly more weight than those that journal the least.  Individuals counting calories and/or measuring food most days of the week also experienced greater weight loss. Skipping meals and eating out for lunch, on the other hand, were associated with less weight loss. Furthermore, the amount of journaling done in the first 18 weeks of a program was directly associated with amount of weight lost and there was increased adherence to journaling with use of an electronic device. So in conclusion of the study, eating out less, eating at regular intervals, and using a journal are effective weight loss strategies 5.

Speaking of electronic devices for food journaling, the use of mobile electronic devices was significantly effective in weight loss, in another research review 4.  Text messaging, personal digital assistants (PDA), and weight loss phone apps were compared to written diaries; those that used mobile phones had a significant and consistent benefit with respect to weight loss. Weight loss apps had an especially strong influence on the total results with a particular benefit on weight loss 4.

Journaling creates self-awareness of eating habits because of the ability to look back at what has been successful or unsuccessful.  Journaling also helps with planning. As you are journaling throughout the day, you can see how many more calories are left for the rest of the day, and plan accordingly. This really is an excellent tool for weight management that can be tailored to your preferences.

Using apps like myfitnesspal are excellent for journaling. Calories and nutrients are calculated for you and much of the work is taken out of your hands. In addition to the ease of an online application, it can include support through online counseling. This allows the nutritionist to identify problems and strategize solutions through assessment of the food journal.

 From Dr. Warren:  Thank you Amy,  a great article!  Read more about our experts:  http://www.physicianshealthyweightcenter.com/about_us

Amy Buzzell has a Bachelor of Science degree in in Nutrition Science from the University of New Hampshire, and an M.S. in Clinical Nutrition from the New York Institute of Technology, and was awarded membership in the Alpha Eta Honors Society, the National Honor Society for Allied Health Professions.  Amy is also a certified Personal Trainer by the ACSM and the AFAA, has completed Kinesis Training, Next Level Performance Series Dynamax and Kettle Bell Training, and has been certified by the FPTA Fit-Pro Personal Training Academy by Dave Parise, and Latitude Fitness.  Before working with us at Physicians Healthy Weight Center, Amy had extensive experience designing and running her own personal training program. Patients can visit Amy at our North Hampton and Dover offices.

If you need assistance with journaling, food planning, exercise, and practical strategies for both short AND long term success, feel free to call.  We're here to help.  (603) 834-3087.

References

1.       Kong, A., Beresford, S., Imayama, I., Duggan, C., Alfano, C., Foster-Schubert, K., Neuhouser, M., Johnson, D., Wang, C., Xiao, L., Bain, C., McTiernan, A. Adoption of diet-related self-monitoring behaviors varies by race/ethnicity, education, and baseline binge eating score among overweight-to-obese postmenopausal women in a 12-month dietary weight loss intervention. Nutr Res. 2012 Apr; 32(4): 260-265 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3350640/

2.       Snetselaar, Linda (2007) Nutrition Counseling for Lifestyle Change, Boca Raton, FL, CRC Press, Taylor and Francis Group, chapters 9-14

3.      Bronner, F. (2006) Nutritional and Clinical Management of Chronic Conditions and Diseases. Boca Raton, FL, Taylor and Francis Group

4.       Khokhar, B., Jones, J., Ronksley, P., Armstrong, M., Caird, J., Rabi, D. Effectiveness of mobile electronic devices in weight loss among overweight and obese populations: a systematic review and meta-analysis. BMC Obesity 2014, 1:22

5.       Kong, A., Beresford, S., Alfano, C., Foster-Schubert, K., Neuhouser, M., Johnson, D., Duggan, C., Wang, C., Xiao, L., Jeffery, R., Bain, C., Tiernan, A. Self-monitoring and eating-related behaviors associated with 12 month weight loss in postmenopausal overweight-to-obese women. J Acad Nutr Diet. 2012 Sep; 112(9):1428-1435http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3432675/

Dina Aronson, 2007, High-Tech Counseling: An untapped market for today’s dietitian? http://www.todaysdietitian.com/newarchives/tdmar2007pg46.shtml