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Track More Food to Lose More Weight

If you’re trying to lose weight, it’s time to start a food journal. Studies show the more often you write down what you eat, the more weight you’ll lose.

A 20-week study by Kaiser Permanente’s Center for Health Research showed the more days a week participants kept a food journal, the more weight they lost. Participants (1,685 overweight and obese adults) who tracked their food six or more days a week lost twice as much weight than those who didn’t track their food.

A year-long study at the Institute for Health Research and Policy showed that participants who kept more food journals throughout the year lost more weight. Participants were 123 overweight and obese postmenopausal women.

Keeping a food journal is a common recommendation for weight loss, whether you’re following a commercial weight loss program, working with a dietician, or reading a self-help weight loss book. Read below to learn about two rules for your journal and three additional benefits.

Two Rules for your Food Journal

Follow two easy rules when keeping a food journal: 1) keep it convenient, and 2) write down everything.

Rule 1. Choose a convenient method of tracking 

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