by Michelle Graf

Created on: November 10, 2009

According to a study in the American Journal of Preventative Medicine and cited by WebMD.com, the most accurate predictor of weight loss was how often and how diligently participants maintained their food journal. The benefits of keeping a food journal have been known for sometime, and have been replicated in other studies as well.

The belief is that, the simple act of writing down what we consume every day makes us more cognizant of our food choices and consumption. Weight Watchers incorporates this diet success strategy in their Points Tracker tool.

Keeping a daily log of your food consumption allows you to see where the bulk of your daily points are consumed. Are you eating empty snacks that gobble up food points but leave you hungry? Do you feel better on the days when you eat a balanced diet? If you are tracking throughout the day, you get an idea of where you are in terms of your daily points total, and whether you can have a little dessert with dinner, or sour cream on your potato.

Over time, program participants quickly see that by incorporating lower point foods that are nutritionally dense, they are less hungry and have room to splurge a little and stay within their daily allotment. As it turns out, the lower point foods are those that are on the top of most nutritionist's best foods lists - high fiber grains, fruits and vegetables, lean proteins and low-fat dairy.

In addition, the Points Tracker tool allows you to record fluid consumption as well as make comments as to your overall mood and well-being. When you review your Points Tracker to see your best days and worst days, you can see what may be your emotional triggers to overeating, and develop strategies to cope with those times.

The Points Tracker also allows you to track points 'earned' through exercise. This cements the connection between maintaining regular exercise and weight loss, and provides immediate reward. Positive reinforcement which rewards good behaviour is one of the best ways to make behavioural changes that stick, even after the program ends.

One of the greatest benefits of the Weight Watchers program is the flexibility to make your own food choices because it allows you to eat what you like, fit healthy eating into your lifestyle, and is easier to stick to in the long term. The Points Tracker, whether you use the paper version or the on-line version, is an excellent tool to help achieve these dietary, and ultimately, weight loss goals.

Learn more about this author, Michelle Graf.
Click here to send this author comments or questions.