Low-Tech Weight Loss Tools That Really Work

"I write, I write, and I write some more. And all I see at the end of the day is what I already knew - I eat too much."

Many dieters dread hearing those two simple words: food diary. It is true that weight loss journals and food diaries require time, attention, planning, and analysis - but if used properly, they can be one of your greatest allies in the battle against obesity.

Perhaps you ate an extra high-fat snack yesterday because you've developed a habit of passing by the candy jar at work, or maybe you skipped a meal and binged at dinner because you were too busy and stressed to take a lunch break.

Whatever your reason for overeating, a food diary requires you to take a moment and think about what you're doing. Studies show that the average person recalls only half of what she eats, probably because most of us eat unconsciously - nibbling on ingredients as we make dinner, snacking while on the phone or in the car, grazing on high-fat snacks while watching television or reading a book.

Whereas your memory may be unpredictable, at best, in recalling why last week was such a struggle or what you ate for breakfast the day you went off the plan, it's difficult to deny the cold, hard facts once they are memorialized in writing. Although it can be difficult to get honest about our eating, understanding the extent and causes of the problem is the first step toward finding a solution.

In addition to tracking food intake, keeping a diary is also a powerful tool because:

* It lets you structure one day at a time by planning what you will eat and then recording your actual food intake.

* It reveals your relationship with food so you can identify events, emotions, or people that prompt you to overeat as well as pinpoint specific behaviors to change.

* It gives you goals to aim for in terms of how and what you eat (such as planning activities during times that you tend to overeat or avoiding certain "tempting" situations).

* It presents you with options for making small, manageable changes in your daily life.

Eating without a plan is like going to the grocery store without a list - you're just asking to get a lot more than you bargained for. If you eat only what you feel like eating in a given moment, you're not likely to choose the fruits, vegetables, and whole grains that your body needs. When you know your diary is going to hold you accountable for everything you eat, you have a better chance of staying cognizant of your calorie consumption throughout the day.

For most people, overweight or obesity isn't a simple issue of liking food too much - it's a complicated blend of poor habits, difficulty coping with emotions, and years of learning to use food in non-nutritional ways. But once you identify bad habits and learned behaviors using your diary as a self-evaluation tool, the good news is they can be changed. And whatever challenges are presented to you, you know you have the tools at your disposal to produce the healthiest, happiest you.

Dr. Gerard J. Musante, a clinical psychologist, pioneered the Structure House Weight Loss Program 30 years ago, helping people all over the world win their battle with weight loss. For more information about Dr. Musante and his book, The Structure House Weight Loss Plan, visit: http://www.structurehouse.com/book.html

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