March 19, 2019 10:33:18 AM
A foolproof way to lose weight: Write it when you bite it
Top athletes make sure they know precisely what they eat every day. This year's Super Bowl champ, Patriot's quarterback Tom Brady follows a strict routine of 80 percent vegetables and whole grains, 20 percent lean meats.
But chances are you can't remember what you ate yesterday! A couple of years ago, 75 percent of Americans told pollsters they ate healthfully, even though 90 percent fail to eat the recommended amount of fruits and vegetables, according to the Centers for Disease Control and Prevention. It's little wonder that 70 percent of U.S. adults are overweight or obese and don't know how they got there!
If that's you, try this trick that's proven to work. Keep a food diary. The act of writing down -- every day -- everything you put in your mouth will automatically help you eat less and better.
That's the conclusion of a study published in Obesity. The researchers acknowledge that most folks feel like keeping a food diary is an onerous task, but they show it isn't and it works! Over six months, study participants who lost 10 percent of their body weight spent only 14.6 minutes a day recording the calories/fat, as well as the portion sizes and preparation methods! But don't get too obsessed. It was the frequency of making notes, not the quantity of details, that correlated with the greatest weight loss. Three or more entries a day was optimal. So create a food diary where you can log of all the food you eat or enlist a buddy or coach to email your food choices to daily.
Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit www.sharecare.com.