As thyroid patients, many of us are trying hard to lose weight, maintain where we are, or avoid gaining weight. We're also trying to manage stress, fit in exercise, and get enough sleep.
Here are 10 things that we can all do to help have a healthier holiday season.
1. A Simple Easy Way to Start...To start, I'm not asking you to eat less. Just get yourself a notebook or journal that fits in your pocket or bag, download an app, or get online. And every single day, starting now, write down every bite, crumb, and drop of everything you eat. The taste of gravy, the cookie you grab as you pass the reception desk, the piece of pie, the candy cane, the latte at the mall...all of it!
Keeping a food diary can as much as double a person's weight loss -- or help prevent weight gain -- according to an eye-opening study published in the American Journal of Preventive Medicine. According to one the study's authors Jack Hollis, Ph.D., "The more food records people kept, the more weight they lost. Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."
You don't have to make a major project out of keeping a food diary. You can jot it in a notebook, keep track on a smartphone or Iphone (there are many terrific apps that help you keep track of calories and food intake), leave yourself voice mails, send yourself-text messages, or keep track on a site like Calorie Count , which has tools to help you log and track your food intake, calories, nutrients, exercise, and more.
Need help starting a food journal? About.com's Weight Loss guide Jennifer Scott has a great piece, Creating a Food Journal in Six Steps, that can get you started today.
Hollis, Jack F., et al. Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial. Am J of Prev Med. Vol 35 (2), August 2008. Online abstract