The first step to achieving your ideal weight in the new year can be as simple as writing down.
Putting pen to paper and keep a journal of meals and snacks are one of the best strategies of successful dieters, says Dr. Christopher j. Mosunic, a specialist in weight management and diabetes in Greenwich Hospital in Greenwich, Connecticut.
"Keeping a food diary is like exercise, always will help you lose if you do it consistently," says Mosunic, a licensed clinical psychologist and nutritionist registered who trained in weight loss clinic famous Duke University. More importantly, the habit of writing "is one of the best predictors of successful weight loss," adds Mosunic. No wonder that some of the major commercial diet plans in the country highly recommend the practice of recording-what-you-eat daily to their customers.
Journaling about food intake on a regular basis seems to work as a form of cognitive behavioral therapy for patients of Dr. Mosunic, many type 2 diabetics them for whom weight management is essential for your health and well-being.
"I can divide my patients in two groups. Holders of non-food diary and guardians, "says Dr. Mosunic. "People who keep journals are generally very successful and I work with them for about 12 weeks. People who aren't people who sometimes see for years. " In terms of success keepers diary he explains, "is not much different than taking notes in class. The more your recording, you perform better. "
The reasons for the success of journaling dieters have much to do with their willingness to acknowledge each bite of food they eat. He says that "it can help you realize how many calories you're consuming each day really quickly".
Honest magazines also help weight loss experts such as Dr. Mosunic track patterns in eating and behaviors. "One of the key behaviors we can identify and address is as binge eating," he explains. "You can see by looking for something as simple as what people ate for breakfast because your blood glucose goes down and they end up binge eating afternoon".
Ideally, a food diary is better shared with an expert on weight loss and nutrition, such as Dr. Mosunic, that can help patients identify triggers overeating and failures in their food.
Still, the practice can be useful for a dieter more casual that only has a few pounds to lose or break-through a plateau of stubborn weight loss.
Here are some tips on food journal of Dr. Mosunic:
-Keep it simple: "one of the worst mistakes that I see my patients do is use these complex programs, computerized Internet-based," he says. The best publications are easy to maintain and understand. Some of the simplest of computer programs can be found at Livestrong.com and Dailyplate.com. Dr. Mosunic maintains its own journals in Microsoft Word documents.
-Write down everything: "the small number of chips or pretzels, even," says Mosunic. "Part of the practice of only being responsible for what you consume".
-Share your diary: "always better to have someone read it," says Mosunic, watching some of his favorite food journals have "junk food all pages". The reason? "I know that patients are being honest"!
Dr. Chris Mosunic is available for print interviews, radio and television about weight loss, diabetes, sleep-weight connection and nutrition.
About Greenwich Hospital
Greenwich Hospital is a hospital of 174-bed Community serving lower Fairfield County, CT and Westchester County, N.Y. is a great academic affiliate Faculty of medicine at Yale New Haven and a member of the health system of Yale New Haven. Since its opening in 1903, Greenwich Hospital has evolved into a progressive Medical Center and the educational institution representing all medical specialties and offering a wide range of programs, medical, surgical, diagnostic and well-being.
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Source: Greenwich Hospital
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