Keep a food journal

By Will Dunham Tue Jul 8, 3:25 AM ET

WASHINGTON (Reuters) - Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.

The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.
The findings buttressed earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc use food diaries in their weight-loss programs.

"For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique," Victor Stevens of Kaiser Permanente's Center for Health Research in Portland said in a telephone interview.

"It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations," said Stevens, who helped lead the study published in the American Journal of Preventive Medicine. The technique also helps hold dieters accountable for what they are eating, Stevens said.

They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a week mostly by walking, attend group meetings, and keep a detailed food diary.