2019-10-01_Good_Housekeeping_UserUpload.Net

findings to help you feel flat-out fantastic

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THE “WRITE

WAY” TO

DROP POUNDS

You don’t even have to calorie

count! People who log their food

at least twice in a day shed more

pounds than those who do this

once — and people who do it

three times daily lose the most.

And no, it’s not even a huge time

commitment: Successful food

journaling takes an average of

15 minutes per day when you get

the hang of it, says a University

of Vermont study. Plus, says GH

Nutrition Director Jackie London,

M.S., R.D., “tracking what you eat

at each meal or snack can help

you improve your health because

it holds you accountable to an

observant yet nonjudgmental

party” — meaning your notebook

or tracking app. “It also helps

you consider when, where and

why you’re eating, and how

hungry or satisfied you feel

before and after.” London likes

Ate, a free meal-tracking app

that will help you stay mindful of

how you feel while you’re eating

instead of worrying about your

calorie intake.

Send your inner critic to a spa

If you’re a bit hard on yourself, it’s time to let up—for your health. Practicing self-compassion

actually slows your heart rate and decreases your sweat response, a new study shows. “Being kind

to yourself could help address stress by activating this response in your body that makes you feel

safe and relaxed,” says Hans Kirschner, Ph.D., coauthor of the study. Chronic stress is linked with a host of problems,

including heart disease and a weakened immune system, so when you feel yourself getting worked up, take a

moment to try this: Scan your body from your head to your toes, bringing awareness to each part and gratitude

for what it does to keep you alive and active. And the next time you think you’ve screwed up, pay close attention to

how you talk to yourself—chances are you’d be much nicer to a good friend in the same situation! —Kaitlyn Pirie

stress

buster

weight

loss

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OCTOBER 2019 GH (^75)