How Food Logging Can Help You Lose Weight

In this article:

• People who monitor themselves, such as weighing often and logging meals, tend to lose more weight and keep it off.
• Research studies consistently find links between food logging and weight loss.
• In a recent study, participants who logged the most meals lost more than twice as much weight as the average participant in the study.
• In another study, Lark members who logged more meals lost more weight. 
• Lark can help you establish lifestyle habits to lose weight and improve health. The more you log, the more personalized your program can be.

Do you want to know something that can help you lose weight? It's logging your meals! This simple trick doesn't focus on depriving yourself of certain foods. It takes only minutes a day. And research says that it works! Here's what you should know about meal logging and how to get the most out of it when you log with Lark.

Support for Meal Logging and Weight Loss

In many studies, people who track their food lose more weight. They are also more likely to prevent weight gain. This article in Obesity Reviewstalks about some studies on self-monitoring and weight loss and maintenance.

Study Shows More Than Twice as Much Weight Loss with Meal Logging

One recent study looked at a 6-month worksite weight loss program using the Diabetes Prevention Program (DPP) curriculum from the Centers for Disease Control and Prevention (CDC). Participants got the DPP lessons and were asked to log meals and track their weight. Here's what happened after 6 months.

• The average weight loss was 2.4% of starting body weight (2.2 kg, or 4.8 lb.).
• The average participant logged food 18.8% of the days, or about 1 time per 6 days.
• Participants who logged the most meals lost 6% of their starting body weight (5.65 kg, or 12.4 lb.).

The research is published in Translational Behavioral Medicine.

Why Meal Logging Works

Participants in the above study who logged their meals lost more than twice as much weight as participants who didn't log as much. And other studies have found similar results. So why does meal logging work? How can it help you lose weight?

These are some possible reasons.

• It can give you a more accurate picture of what you eat.
• It can motivate you to make healthier choices or take smaller portions when you know you'll be logging what you ate.
• It can make you proud when you make good choices, and inspire you to keep up the momentum.

When you log with Lark, you get more personalized coaching. Lark can help guide you towards healthier choices to help you reach your goals.

How to Log Food in Lark

Do you want to log your meals as you use Lark? Here are three ways to log a meal.

1. You can log your meal in the chat when Lark asks you if you want to do so.
2. You can choose to add a meal or snack by pressing "+" at any time.
3. You can go to the user dashboard and add a meal or snack. 

Then add everything you ate for that meal or snack. Lark will provide you with feedback immediately!

More Tips for Best Results

These tips can help you get the best results from food logging with Lark.

• Log each item that you eat. That includes smaller items, too, such as oil used in cooking, sauce and dressings, small bites, and beverages.
• Don't worry about precise amounts. The goals here are to choose healthier foods and be aware of portions, not to make you count and weigh foods obsessively.
• Notice how you feel after you eat and log. You might feel proud of yourself when you make a choice that you know is a healthier one. And you might feel more energetic if you make healthier choices.
• Make it a habit. Lark is all about building habits so that healthy changes are easy. You can make logging a habit by doing it consistently, such as after every meal or snack, or every evening.
• There's no judgment. Lark doesn't judge you, and you don't need to judge yourself. Logging is a tool to help you be more aware of your choices.

Logging meals can help with weight loss and healthy eating, and those can have big returns. They can boost health, energy, and confidence. And they can be part of your daily routine. You can even eat your favorite foods and lose weight.

Lark makes weight loss and healthy eating simple. With Lark, weight loss and healthy living happen when you make small changes that fit into your lifestyle. Lark offers tips, tracking, instant feedback, and friendly suggestions. Over time, small healthy changes can become habits for long-term success. Your personal Lark coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss. 

The entire program may be available at no cost to you if your health insurer covers it. Click here to find out if you may be eligible for Lark! You could be minutes away from taking the first steps to hitting your weight loss goals and improving health.