Could Photographing Meals Boost Weight Loss?
Food journaling has been shown to be very effective in helping people shed pounds. Recent studies have actually demonstrated that it doubles weight loss compared to those who don't. Researchers at the University of Wisconsin-Madison showed that taking pictures of meals was even more effective than journaling. Here are details of the study and why researchers think it's effective:
- The researchers asked 43 people to record what they ate for one week in pictures as well as in words.
- When the volunteers were later quizzed, the photo diary appeared more effective at encouraging them to change their eating habits to more healthy alternatives.
- The photographs also acted as a powerful reminder of any snacking binges, the researchers found.
- Like traditional journaling, photographic journaling provides accountability to what you put into your mouth.
- Prof Lydia Zepeda and David Deal, the researchers who conducted the study reported in New Scientist magazine, found that written food diaries were often filled in hours after the meal and were not as powerful in creating an impression of how much food had been consumed.
- I think that because many people respond more effectively to visual cues, it isn't surprising that seeing what you've eaten can be more impacting.
Application - Is this practical?
In the age of digital photography, camera phones etc, this kind of intervention is certainly not out of the question. But will people actually have the wherewithal to take pictures of every meal and snack? Here are some ideas on how this kind of strategy may work:
- Try traditional journaling first for at least 3 weeks. If you don't find you are changing any eating patterns because of this, consider taking photos.
- Photograph meals when you can/think of it and/or write down what you've eaten.
- Log photographs on your computer and slide through them. Takes notes on what you've observed. For example; you may find that your portions sizes are too big or that you don't see a lot of colourful variety in the form of fruits and vegetables (or too much colour variety al-la fruit loops and jelly beans!).
- Try photographing pictures only meals/snacks that are detrimental to health and body fat. At the end of the day, week or month, scroll through them and then set a goal to have less of those foods. Compare from week to week and try and see patterns.
- Photograph meals at your most vulnerable times ie; weekends, late night snacking, etc.
Final Thoughts
I vividly recall a buffet experience while honeymooning. I was famished and proceeded to take multiple trips to the buffet table. My wife commented that if she had piled all that food I had eaten on one big plate and taken a picture, I'd have been disgusted. I had to agree.
I think traditional food logs are for the most part sufficient for most, but some people may benefit from the added sensorial dimension. I think doing both (as time consuming as it may be) would be more effective as you can pinpoint certain variables that you wouldn't be able to with either method individually.
You can get a good reference point from the "What do 300 calorie meals look like". See also pictures of healthy snacks, and a portion guide to breakfasts.
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I think this could be pretty effective. On a lot of those weight-loss TV shows, they often show each contestant a table filled with what they typically eat in a day. When they see it all at once, it really hits home.
ReplyWell there's an idea! It would probably work well, although I'd rather spend my time preparing a healthy meal than taking pictures of each one. (Just keeping a food and training journal takes enough time!)
ReplyIt is definitely a lot of work, but again you can use this to your advantage. If you think it is too much trouble to take a photo of a snack you want to eat, the simplest solution would be not to eat it.
ReplyIt also brings a great deal of accountability to the table. In any field, if you want to improve something, you track it and you analyze the data. It is like keeping your check book to be in control of your finance.
i think the photo food journal is an interesting idea...i might try it for a day just to see!
ReplyI like the idea. And using a phone to web picture service, like radar.com, i could keep my phone empty and ready for more pix. and i like the idea of weekends and other vulnerable times for stepping up to pix versus regular journal the other times.
ReplyI don't know if this is something that would work for me, but i think it is good to try to find alternatives if keeping a standard food diary doesn't work. It may be time consuming, and labor intensive, but if it helps then it is definitely worth consideration.
ReplyI can just imagine a friend flicking through the pictures on my camera/phone and asking, "Why so many pictures of food?"
ReplyThis seems like a really good idea. I suspect that if someone came up with some well-designed software that would help people organise their photos on a calendar and timeline then this would become a popular way to document food consumption given that most people enjoy taking photos. It may even reveal some hidden artistic talent...!
ReplyI'll try just about anything, who knows...
ReplyThis sounds like a great idea but doesn't seem realistic for most people. Someone mentioned that it's like managing your finances or your checkbook you have to be disciplined. If you are then this is the perfect way to help control portion size and stay accountable for what goes in your mouth. It's amazing what you think you eat versus when you write it down. If everyone did this they would definitely reduce calorie consumption, it adds up so quickly.
ReplyMan, I just had one of those bonk-you-on-the-head moments with the photojournaling. It is a great idea and one that I am going to try for the next couple of weeks. Might just jump start my stalled efforts! :)
ReplyIn think this is a great idea - though I've never tried it. I do journal my food everyday, usually before I eat it so if I don't wan to write it down, I can't eat it. I know the SparkPeople website allows for you to send pictures from your cell phone to the website so you can remember what you ate to journal the food...I can see it be effective when you are eating out and want to remember to journal later.
ReplyI think cell phones make this really easy. Take a picture and e-mail it to yourself. Then delete the picture. A little effort yes, but nothing like getting home to an e-mail that shows in living color what you just consumed at lunch or dinner (or both). I think it would be a pretty powerful wakeup call. This is the same reason that coaches, speech trainers, etc film you. So you can see what you look and sound like (how many times you say "uh" for example) Same idea here.
ReplyI feel like tips like this foster an unhealthy relationship with food. Shouldn't dieters and non-dieters alike work toward intuitive eating? People don't always have access to cameras, calorie counters, doggie bags, and all of the other "accessories" that are supposed to encourage good behavior. Maybe good behavior should be looked at as its own reward?
ReplyI think photographing foods is a pretty interesting concept. I know I have a tendency to over eat and I imagine if I were to look at all the food I consumed in a sitting it would probably turn me off from doing it as much.
ReplyI got so intrigued by this article (and excited, motivated), i decided on trying it out by blogging it. http://foodphotojournal.blogspot.com/
i can certainly say as i was preparing my first meal, my behavior did change in that i wanted to "impress" by making something healthy and delicious. I don't know if I would've had this tonight if i didn't plan on taking a photo.. very interesting.
also, the idea of photographing first before snacking does make you think "do i really want this.. am i actually hungry enough to take a photo and then upload it"... certainly seems effective.
ReplyAnd using a phone to web picture service, like radar.com, i could keep my phone empty and ready for more pix
ReplyThis is an interesting concept. Odd, but interesting. I may give it a try and share it with my great support team I have found. They are more like a support family!
Replykeeping a food diary without a doubt helps people to be more mindful about their food choices. I think photographing meals might be a step too far..
Reply"keeping a food diary without a doubt helps people to be more mindful about their food choices. I think photographing meals might be a step too far.."
Im not sure that i agree i think that taking pics may help you stay motivated and remeber your diet.
ReplyNow, here's a productive use of technology.
I think this can be a new tool that nutritionists and dieticians can use to further help their patients to lose weight and eat healthier.
Reply