[pullquote2 quotes=”true” align=”right” variation=”pearl” cite=”Dr. Christopher J. Mosunic, Weight Management and Diabetes Specialist, Greenwich Hospital in Greenwich, Conn.” citeLink=”http://www.usatoday.com/yourlife/fitness/weight-loss-challenge/2011-01-04-food-diary_N.html”]Keeping a daily journal of snacks and meals is one of the best methods used by successful dieters…[/pullquote2]

In a study of 1,685 overweight U.S. adults aged 25 and older…

Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.


…the most powerful part [of a food diary] is accountability…the next most powerful part is increasing awareness of where those extra calories are coming from…


[pullquote2 quotes=”true” align=”right” variation=”green” cite=”Jack Hollis PhD” citeLink=”http://healthnews.ediets.com/diet-weight-loss/double-your-weight-loss-write-idea.html”]The more food records people kept, the more weight they lost.[/pullquote2]


Keeping a food diary doesn’t have to be a formal thing. Just the act of scribbling down what you eat on a Post-It note, sending yourself e-mails tallying each meal, or sending yourself a text message will suffice. It’s the process of reflecting on what we eat that helps us become aware of our habits, and hopefully change our behavior.


In a study conducted by the University of Wisconsin-Madison…

…photo diaries seemed to be the most effective [means to keep a food journal]. Not only did they provide powerful visual documentation of snack binges, they also triggered critical evaluation at just the right time – before the food was eaten.


…the findings showed clearly that the photographic diaries were a far more effective and accurate way of recording daily calories and a greater disincentive to overeat.



Additional sources from Doctors, Nutritionists, Trainers, Weight Loss Experts, and Successful Dieters who Recommend or Use Food Diaries:





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