Did you know more than half of American adults are overweight or obese?

According to the U.S. National Library of Medicine and the National Institutes of Health, the actual number is 66 percent. Imagine a map of the U.S. showing the Mississippi River. Then imagine everyone west of the river is obese. 

The problem is just that big.

According to the American Dietetic Association, if you're overweight or obese, you're at a higher risk of: 

• Heart disease
• Stroke
• Diabetes
• Certain cancers
• Liver and gallbladder disease
• Infertility

You've probably heard that with proper diet and exercise, you can lose weight and keep it off. But you may not know about this other little secret that can help.

Keep a Journal

"Keeping a food and exercise log can help you achieve the weight loss results you want," said Meghean Cook, a health coach at TriWest Healthcare Alliance. "A log is a way to hold yourself accountablefor the foods you put into your mouth and the activity you choose to do."

[Download a weight loss journal now.]

Cook said keeping a food journal may reveal habits you didn't even know existed. Do you grab a snack every time you pass the candy jar at work? Do you nibble all day, then eat a huge meal at night? Do you drink too many high-calorie beverages in the morning?

Keeping a journal just doesn't work for food, but for exercise too.

"Recording your exercise can be very motivating to see your progress. You may notice you can walk farther, longer or faster," Cook said. "Or you may notice you are stronger in your daily tasks because of the strength training you have been doing." 

The key is this: keep it honest.

Want to get started right now with your weight loss journal? Download one immediately by visiting TriWest.com/eathealthy!