A study published in the American Journal of Preventive Medicine found that keeping a food diary can double your weight loss.
Researchers tracked 1600 overweight men and women for 20 weeks. The participants were asked to keep a daily record of their food intake and exercise minutes. They found that that the more the participants recorded what they ate, the more weight they lost. Those who did not keep the food diary lost about 9lbs. over the 20 week study. Those who kept the food diary lost 18lbs., twice as much as those who didn't track their food. The researchers found that by tracking your food, you become more accountable. If you know you have to record what you eat, you think twice about eating it.