The #1 Trick For Doubling Your Weight-Loss Success

The #1 Trick for Doubling Your Weight-Loss Success: Keeping a Food Diary

If you’re determined to shed those extra pounds but your progress seems to be at a standstill, you might want to try keeping a food diary. Research shows that tracking your daily food intake is one of the most effective tools for successful weight loss.

In a study involving nearly 1,700 participants in a six-month weight-loss program, those who kept food diaries lost twice as much weight as those who didn’t track their food intake. Another study found that food diaries were key in helping individuals maintain their weight loss long after completing a six-week weight-management program. In fact, 70% of participants continued using food diaries for up to two years.

“A food diary helps people make smarter choices when eating,” says Lisa Matero, PhD, a senior staff health psychologist at Henry Ford Health System and clinical assistant professor at Wayne State University School of Medicine. “If someone is interested in losing weight, the first thing I suggest is to keep a food diary.”

Why Food Diaries are So Effective for Weight Loss

1. Accountability

Writing down everything you eat helps you stay accountable. It’s easy to forget about that mid-afternoon snack or the bites you take while preparing dinner. “Most of us are mindlessly eating throughout the day, and a journal brings awareness to this unhealthy habit,” says Shena Jaramillo, RD. When you know you have to record every bite, you may think twice about indulging.

2. Recognizing Trends

Food diaries can help you identify patterns in your eating habits. Whether it’s snacking on your kids’ leftovers or reaching for sweets during stressful moments, a food diary shines a light on areas you may not realize are impacting your diet. “Tracking reveals patterns and habits you didn’t even know you had,” notes Linda Nikolakopoulos, RD.

3. Overcoming Weight-Loss Plateaus

If you find your weight loss has stalled, your food diary may offer clues as to why. “If someone notices no changes on the scale despite consuming a certain amount of calories, it could indicate a need to slightly decrease their daily intake,” explains Jaramillo.

Tips for Keeping a Food Diary

1. Log Immediately

Don’t wait until the end of the day to jot down what you’ve consumed — you’re more likely to forget or underestimate portions. Logging as you go ensures accuracy and keeps you on track.

2. Track the Extras

Pay attention to everything, including cream in your coffee, butter on toast, and salad dressing. Small changes, like switching to black coffee or using a homemade dressing, can lead to big results.

3. Record Your Mood

Documenting how you feel when you eat can help you identify emotional triggers. “Are you really hungry or just bored, tired, or stressed?” asks Amanda Izquierdo, RD. This insight helps you address emotional eating habits over time.

4. Consider Sharing

While it’s not necessary to show your food diary to others, sharing it with a dietitian or a supportive friend can provide extra motivation.

The Bottom Line

Keeping a food diary may seem intimidating at first, but it becomes second nature with time. In just a few minutes each day, you can gain valuable insights into your dietary habits, paving the way for long-term weight-loss success.