Lose weight with a food diary: Less complicated than expected
Which food ends up on the plate? How big are the portions? And how much fat and calories do I absorb each day? Who wants to lose weight in the long term, must take his eating habits under the microscope. This succeeds with a food diary. According to a US study, dietary protocols are less cumbersome and expensive than many fear. With a little practice, 15 minutes a day will be enough to successfully help you lose weight.
Scientists at the University of Vermont and the University of South Carolina had instructed 142 overweight and obese individuals, ages 18 and up, to record their diet online with an app for six months. Participants recorded all consumed foods and drinks, described portion size and method of preparation. Daily calories and fat were calculated and compared with individual goals as part of a guided online weight loss program. The subjects were professionally supervised and attended weekly group meetings.
Some participants were particularly successful, losing at least ten percent of their body weight in half a year. In the first month, they invested an average of 23.2 minutes per day in the food diary. In the sixth month, 14.6 minutes were enough, as they were probably more routine in the task. Apparently, not the time spent is decisive for the customer's success, but rather the frequency. Those who recorded their meals at least three times a day and persecuted this routine were able to lose weight more easily. That's the rule "Write it, when you bite" – "Write it directly when you eat".
The results can help encourage weight-loss takers to a food diary and set behavioral goals for them. The scientists recommend in the trade magazine "Obesity" online nutrition apps, which are particularly easy and fast. However, it is not done with food protocols alone. If you want to reduce your weight in the long term, you can achieve this with a lot of exercise and the switch to a balanced diet.
If you want to check your daily eating habits, the app "What I eat" from the German Federal Center for Nutrition is the right choice for you. The free and ad-free app is based on the food pyramid and includes a reminder function, weekly overview and individual targets. Heike Kreuz, bzfe