If weight loss was one of the resolutions you committed to on January 1, 2009, by now you should have made some progress. That progress could be weight loss, behavior change or a combination of the two. If you don’t feel like you are making progress though, it is time to take a step back and ask yourself why you haven’t. As a dietitian I’ve heard literally every excuse in the book but it really comes down to priorities. If you didn’t exercise all week, what did you do with that time instead? Watch TV? Run errands? Talk on the phone? Take a nap? As with any goal, you have to make weight loss and your overall health a priority. A top priority in fact if you want to trim down your future health care costs while increasing your productivity in all areas of your life.
A great, cheap tool to help you lose weight is a weight loss diary. If you have access to the computer you can enter your food intake into one of the many programs (some free) on the internet that help you track your total calorie, fat, protein and carbohydrate intake. If you are on the go try using a spiral notebook. For just $2 you have a handy weight loss tool that you can take with you anywhere and log your food intake. Why do diet diaries work? They hold you accountable. If you are eating a brownie you have to write it down. When you reach for brownie #2, you’ll think twice about eating it since you will have to log that too. A multi-center trial published this past summer with a total of 1685 participants found that the mere act of keeping a daily food intake record led to twice as much weight loss as not keeping a record at all. So if you are serious about weight loss (or weight gain for young athletes), keep track of your intake and watch the weight fall off.