Your most powerful weapon against the battle of the bulge may not be an eating utensil but a writing one! Watching what you eat starts long before food ever hits your fork or spoon by knowing what, why, when and how you eat.
Like, how you REALLY eat and not just the healthy habits you’re kinda sorta thinking about doing…most of the time. One of the best ways to know what’s really good with your health and eating habits is to write everything down.
According to a study conducted by Dr. Gail Matthews, a Psychology professor at Dominican University of California, people who wrote down their goals, shared them with a friend and maintained accountability were 33% more successful reaching their goals than those who just formulated goals.
In her book Write It Down, Make It Happen, author Henriette Anne Klauser says, “Once you write down a goal, your brain will be working overtime to see you get it…”.
If your goal is to get serious about your health and weight loss, here are three ways to use the power of the pen to help speed you to victory.
1. Keep a food journal.
The method is simple: If you eat it, WRITE IT. Make your food diary as basic as a tiny memo pad or as fancy as hardcover journal; whatever is convenient (because you’ll want to keep it on you at all times) and inspires you to keep writing. Track your daily meals and snacks, times of day and even how your food choices made you feel. Be accountable to yourself. The few minutes it takes to jot things down can actually double your weight-loss success.
READ: Take Your Weight Loss To The Next Level!
2. Use a calendar to track temptation.
When you look at your daily planner, you may just see some birthday parties, holidays or a vacation. What I see? All opportunities for “falling off” and assorted food temptations. If an important event or holiday is coming up, or even a simple night out with friends, write it down and plan accordingly. Decide what you will eat beforehand (most restaurants have menus online) and stick to your nonnegotiables.
3. Acknowledge your success.
Who doesn’t love a thoughtful note of thanks or appreciation?! Give yourself credit for making progress toward your weight loss goals. Research shows that people who BELIEVE they’ll be successful at losing weight really are more successful at losing weight. Building this type of belief comes from acknowledging your success along the journey, not just when you reach your destination. Make time to write down how you’ve been successful – pounds lost, inches lost, resisting that dessert you wanted and any short-term goals you’ve reached.
There’s no one right way to lose weight quickly, but adding the “write way” to your fitness mix will only help.
Visit the BlackDoctor.org Weight Loss center for more helpful articles and tips.
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