Without a vision, we struggle. Without self-awareness, nothing changes. Studies have found keeping a food diary can double a person’s weight loss according to Kaiser Permanente. Another study found that women who wrote down the foods eaten throughout the day lost approximately 6 pounds more than those who didn’t.
A guy friend of mine asked me for help during the rough times with my dad last year. I couldn’t extend my services at the time, but I wanted to help him make small changes. He returned a couple weeks later after losing a few pounds saying “just writing my foods down, I became more mindful about why I was eating certain unhealthy foods”
Like everything else, it only works if you stick with it. I also believe its about telling your story. Writing down the WHY for certain cravings- stress, overwhelm, sadness, loneliness- can help you rewire and redirect your patterns. Also, if you write your story with baby steps, i.e. today I will drink 16 ounces of water 15 minutes before eating each meal, then you’re more likely to have a positive outcome.
Having an end goal of success with those baby steps is good too. I had a patient who bought a dress that was six sizes smaller than what she had on. Over the course a year and a half, she worked diligently towards her goals, food journaling, moving more, and becoming a mindful eater. Eventually she reached her goal and actually kept going losing more weight, feeling better and more confident! She had a vision and worked towards it and with small victories, she accomplished her goal.
So write it down, keep a journal, start a relationship with food that respects it as more than just fuel. And stick to it! And if you have any questions, ask me!! That’s what I’m here for.