SOS: Day 4
August 4, 2011 
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Day 4
Keep score.
Two years ago, the American Journal of Preventive Medicine studied 1,685 overweight or obese adults. And here’s what they found:
The most powerful predictor of weight loss is how many days per week you keep a food diary. If you manage six days per week you’ll lose twice the weight of someone who’s not recording.
If you begin this new habit with me, you will lose weight. And all you have to do is put your pen to paper.
Let’s start simply. Grab a small notebook to carry every day, or use a section of your Brain on Paper. Write down everything you eat. You do not have to add up calories or carbs or protein. If you’re at a restaurant and you’ve forgotten your notebook, list what you eat and drink on a napkin and tape it in your notebook when you get home. Later on I’ll review some other systems for recording what you eat. But for now. let’s not fuss.
Here’s advice from the author of the study, via WebMD:
- Write as you go. Don’t wait until the end of the day to record what you ate and drank.
- Focus on portion size. Practice at home with measuring cups, measuring spoons, or food scales.
- Use whatever type of food diary works for you. It doesn’t matter whether you use scrap paper, a personal digital assistant (PDA), or a notebook.
- Don’t skip your indulgent days.
- Cook at home. You’ll have more control over what you consume, and you can make a more detailed entry in your food diary.
SOS Month 1
What to do so far:
In case you missed a day, the reminders below are clickable.
Get some sun.
Do your do.
Take a walk every day.
Write down everything you eat or drink daily.
You can buy diet journals or just use a notepad.
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