I got this plea for help from FFTV member, ladyjay. And she asked me to throw it out to all of you. Great idea, I thought. Just leave your suggestions for her in the comments.

Maybe other members have ideas for me…….here’s my problem….

I need to lose 20 pounds to be in the “normal” range for weight (out of the overweight category).  I’ve started being really good and counting Weight Watcher points AND writing them down in my food diary.  My big problem is night time, after dinner.  That’s when I get really hungry – maybe not even hungry, but that’s when I crave the cookies.  Other than good old fashioned “self control” and exercise (’cause that ain’t gonna happen) do you have any hints for me?

BTW ladyjay, maybe a tasty protein shake is in order – it might help take care of your cravings and make you feel full. There are lots of great varieties in the comments over here.

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Writing down what you eat is a great way to hold yourself accountable. I know it works for me – there’s just something about seeing it on paper that really makes me realize just what it is I’m putting in my body each day. Today, a new study from Kaiser Permanente Center for Health Research shows dieters who kept food journals lost almost twice the amount of weight as those who didn’t use a food diary.

Researchers looked at how well various behavioral weight-loss interventions worked in more than 1,500 overweight and obese adults.

After five months, participants lost an average of almost 13 pounds. But those who used a food diary more than five days a week lost almost double the amount. And – even better – they kept the weight off.

Why does it work so well? It’s a great way to hold you accountable. Check out this story I did on writing down what you eat. (there’s also a video)

How about you – ever food-journaled?

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Here’s a good way to slim down – write down everything you eat.

When Mike Wirsching tried food journaling, he was surprised by how much food he was actually eating.

“You sure shock yourself,” says Wirsching. “You see it and you see where your calories are coming from.”

Keeping track of calories keeps you accountable. Plus realizing when you eat and how you feel at the time can help you understand your eating habits.

Andrea Hill, Registered Dietitian, Washington Dietetic Association, explains, “By having to write all those things down, it causes people to think a little bit about why they’re making the food choices they’re making. Over time, they may find that ‘I realize I do eat emotionally and instead of eating, now I go do something that I enjoy and I’m eating less.’”

So, if eating less is your goal, try food journaling. Chances are, if you know you have to write it down… you might pass on a few things.

See the video here

More Change ONE Thing posts here

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