Fat Free Mind

In the August 2008 issue of the American Journal of Preventive Medicine, a study was published about a powerful tool people can use to lose weight. This tool is so amazing, dieters in the study who used it lost twice as much weight. Twice as much!

You wouldn’t believe what this tool is, and even if you did believe it, would you use it? Many of the people I coach would resist.

That just blows my mind. It’s easy and it’s free - and it’s been proven again and again. But many people still resist it.

What is this tool that helps dieters double their weight loss?

Keeping a food log. Okay, so now you know. Did I hear you groaning? I could swear I heard something. If you did, I have a message for you:  Get over it!

I don’t mean to be harsh, but there are times when I have to put on my “Dr. Phil” hat. Mostly, I don’t watch his show, but when I do, my favorite line that he often uses is:  “How well is that workin’ for ya?”

So, how well is that negative attitude about keeping a food log working for you? If you have not achieved your weight-loss goal, it’s probably not working well. But, what can you do about your food-log loathing?

Go on an Attitude Diet!

It’s your job to change how you think and feel about food logs. You can change your beliefs by using any number of tools. Here are some I have used to change various beliefs that haven’t served me well:

1. Build a Bridge to a New Belief. Come up with a response to your negative thoughts about keeping a food log. If you think, “I hate keeping a food log,” then add, “but, I know it will help me reach my health goals, so I’m going to do it anyway.” Over time, you can drop the first thought (”I hate keeping a food log.”) and focus on the second one. Then add more.

“I know this food log will help me reach my health goals, and I feel proud of myself for keeping it.” Keep modifying and improving your statement until it is your primary belief. One day you might surprise yourself with this thought, “I love keeping a food log! The data I am collecting is really useful - and I’m losing weight much more quickly than before.”

2. Use Visualization. Another technique that is proven to help you move forward with a goal is visualization. So, take a few minutes (2 or 3, even), close your eyes, and visualize yourself writing in your food log - and enjoying it. Visualize yourself reviewing your log, having valuable insights, and feeling thrilled with your weight loss. Enjoy this time. It’s your future.

3. Do it until you Want to Do it. Sometimes you just need to make a commitment and do something for a period of time. Find an accountability buddy (maybe from your weight loss surgery support group) and agree that the two of you will keep food logs for a month. Check in with each other regularly to confirm you are keeping your commitment. See how you feel after the month is over. Think about what you have learned. Have you lost weight?

There is one thing to keep in mind with your food log: The more information you collect, the better. Here are some things you can include:

1. Have you lab work measured before you start logging your food, and test it again on regular intervals.

2. Record the quantities of food you are eating (I use a food scale and love it).

3. Take your body measurements. Sometimes we lose inches even when we’re not losing weight.

4. Record your mood before and after you eat, and identify your predominant mood on each day.

5. Test your blood-glucose level.

6. Rate your hunger on a scale of 1-10 before each meal.

7. Write down how much activity or exercise you are doing, and the type.

Why Track All this Stuff?

You will make amazing discoveries about yourself and the way you eat. I learned I am always hungrier the five days before my period, so I adjusted my food plan accordingly. I also learned that when I am eating sugar, my predominant moods were lower overall (in other words, I got depressed).

What Will You Learn?

It’s not about judging yourself! It’s about learning how you tick, and how different foods affect you. It’s a great tool! Even if you don’t think you’re going to like it - you may LOVE what you find out. And, like the study suggests, you’re likely to lose twice as much weight.

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