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Be Move Live is your home for fitness and clean eating.

Blog Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.


John Holley

As you get progress on your path of weight loss and better health, you know what to do: eat a small, nutritious meal every 3-4 hours, exercise on a regular basis, get 7-8 hours of sleep each night and do everything your trainer tells you to do ;). Eager for more? Try writing down everything you eat as a great way to get started.

A study published in the American Journal of Preventative Medicine found people who kept daily food diaries lost twice as much weight as those who didn’t tally their meals. Nearly 1,700 overweight or obese men and women participated in a program of weight loss, which included calorie restriction, 30 minutes a day of moderate exercise and keeping a food journal. The six-month study was led by Victor Stevens of Kaiser Permanente Center for Health Research and he reported:

The most successful weight-loss method was keeping a record of what you eat.

Victor Stevens

Keeping a food log was so successful that those who did so lost an average of 18 pounds compared with an average of 9 pounds lost by non-diary keepers. The method did not matter, log keepers were equally successful whether they used a pencil and paper or a digital record of what they ate. At the very least, a food journal can help you identify the eating patterns, which are slowing your progress. At best, writing down what you eat will be a record of your successful weight loss journey.