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FAQ
After the Christmas indulgence, it is a good idea to think about getting in shape for the New Year. Losing that belly and slimming down is not just good for your appearance but it is good for your general health too!
If you are serious about starting a weight loss programme, it is fair to say that a food diary and exercise diary is an invaluable resource. In fact, it is probably the most useful tool in your battle armoury. When I left University, I was fat having been slim all my life. The only way I have managed to get back to being slim again is calorie counting and you can only do that with a food and exercise diary to help you.
In order to lose weight you have to achieve a net calorie balance that is below your maintenance level (i.e. the number of calories you need to neither increase nor decrease in weight whilst doing your normal daily routine). Essentially to lose weight you need to burn (expend) more calories than you consume. If you achieve a calorie balance of 500 calories per day less than your maintenance level, that will cause you to lose 1lb of body fat per week!
Writing down everything you eat and drink along with activities undertaken is an important catalyst towards losing weight - this is because the first step towards change is awareness. Once you become more aware of your eating and exercise habits, you'll be able to focus your attention on particular problem areas.
This view is supported by a whole host of studies in the public domain. For example, a July 2008 study, published in the American Journal of Preventive Medicine found that dieters who completed a daily food diary lost twice as much weight as those who didn't.
The researchers concluded that the simple act of writing down what you eat encourages you to consume fewer calories.
It needn't be difficult to track what you eat and what exercise you do as there are many websites out there that offer a food and exercise diary service. Most sites charge for using these tools but there are one or two that don't.
The best example of a free online food diary that I have found is a site (no links please)). It keeps everything simple and makes it quick and easy to complete your daily diary. Some sites have too much information and make you go through so many menu screens just to log one item of food or exercise, so much so that it puts you off bothering. That is why I think Purple Weight Loss no links please) is a really good option. It would be nice if it had a mobile app but that is my only criticism.
Anyway, all thoughts welcome.