The Golden Rules of Weight-loss (Preview)

Follow these nutritional rules – road-tested by runners who lost up to five stone – and slim down for good



by Sarah Lorge Butler

weight-loss, food diary, running
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Take really good notes

Writing down everything you eat may sound tedious, but it pays off: studies have shown that people who log their food intake regularly keep more weight off than those who don’t take notes.

Bonci recommends recording everything you eat for at least one week (and then doing so again every few weeks after that), including important details, such as when, where, why and how much you eat. “Reviewing these details will help you glean important information about your habits and highlight ways you can make healthier choices,” says Bonci.

Make it work

Keep a food log: a notebook will do the trick, as will an Excel spreadsheet or storing details on your mobile phone. Bonci suggests recording whether or not you’re hungry when you eat and grading the day from 1 to 5 (1 being unhealthy and 5 being super healthy). “This can be a reality check, as in, ‘I’m not doing so badly after all’ or ‘My diet is worse than I thought’,” says Bonci.


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Discuss this article

A great way of tracking your food intake is using a smartphone app like MyFitnessPal or Livestrong.

They also have websites that can be used for logging food and exercise information.


Posted: 09/06/2011 at 15:51

Well I'm stuffed then, I don't have an smartphone.


Posted: 01/06/2012 at 08:34

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