Keeping a food diary can double a person's weight loss, according to a 2008 study from Kaiser Permanente's Center for Health Research. "The more food records people kept, the more weight they lost," said lead author Jack Hollis Ph.D., a researcher at Kaiser's Center for Health Research in Portland, Oregon.
"Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."
It's super-simple to use our free downloadable food diary page! Just click here to get the full-size page to print.
Simply fill in the blanks for each day, listing the time (or meal), what you ate or drank, your mood or other important circumstances, and number of calories. There's also an "other" category if to keep track of anything else you're watching, such as fat, sodium or carbs.
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