Centegra Healthy Living Institute
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Using food journals to control weight

Keeping food journals continue to be the best way to achieve weight loss and weight maintenance according to the weight control registry, a group of individuals who track people who lost more than 30 pounds and kept it off for over a year.  People who journal honestly ate fewer calories, lost more weight and controlled their weight for longer.  There are many different ways out there to track your intake daily.  Some use free on-line journals like:

If an online journal would not work for you, journaling by hand is another great option.  Some people use a journal or excel.

If you journal every day and immediately after meals and snacks, you will have a good idea about the amount of calories, fat, saturated fat and sodium you take in daily.  If your goal is weight loss, you need to reduce the calories you consume and/or move more to achieve weight loss.  Please contact a Centegra Dietitian if you need guidance!

Betsy Felde RD, LDN

Weight Loss Surgery Center/ Centegra Primary Care


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