The absolute best way to lose fat & meet your fitness goals is to keep a diary.. yes…a food and exercise diary.  I have seen success over and over again with the clients that I train. Those who record, meet their goals.
According to a  study published in the American Journal of Preventive Medicine, keeping a food diary may nearly double weight loss. In the study, 1,685 overweight or obese adults were asked to keep food diaries as part of a weight-loss program. After six months, the participants who kept food diaries lost nearly twice as much as those who didn’t.
Diaries don’t have to be a horrible chore. With computer programs and free apps, it is actually fun! Personally, I like to use My Fitness Pal: https://www.myfitnesspal.com It is easy to use, has a free smart phone app, and no ads. It also helps you keep track of nutritional requirements and has an exercise log. I have many clients that like to use Choose My Plate: http://www.choosemyplate.gov Choose my plate has a lot of  information on nutrition. It also has a super tracker which is not only a food tracker but also helps you develop a personalized nutrition and physical activity plan.
Another option that gets rave reviews is the Spark People Tracker: http://www.sparkpeople.com This site has exhaustive information about health, food, and exercise. It also has games, quizzes, and prizes. (And a little too many advertisements for me but a lot of my clients love it.) Then there is the the good old fashion paper and pen. Just record everything you eat, drink, or taste, how much, when, and how you feel. I had one client tell me that she significantly reduced her intake of food because she didn’t like writing it down! So just remember that research shows that people who keep food diaries lose more weight and keep more of that weight off in the long run.

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