Keeping a Food Journal for Weight Loss Success

Diet diary

 

You may wonder why you should take the time to keep a food journal. The answer is simple—because it’s proven to be a vital component in weight loss! You can discover new solutions, find out triggers, and take control of your hunger to improve your health. Find out how a food diary might just be the best thing for you!

More Records = More Weight Lost

Researchers from the American Journal of Preventive Medicine found that keeping a food diary can actually double weight loss! People that kept a journal for six days a week lost twice as much weight as those who only kept track for one day a week or less. When you write down what you eat, you are documenting the hard evidence of the calories you consume. This tracking method encourages healthy eating habits, which causes you to eat healthier and consume fewer calories, and helps you lose that extra weight!

Write It, Remember It

A food diary can be magical! The act of writing down the foods and the amount that you eat can help with weight loss success. Log your foods, times, portions, activity, and nutrients. Soon enough you will find excellent results! A food journal can act as motivation, keep you on track, and make you think twice before eating something that you probably shouldn’t. You may also be inspired to discover a variety of new foods and recipes that you enjoy.

Hunger Verses Cravings

A food journal increases your knowledge of what, how much, and why you eat things. Know the difference between when you are honestly hungry and when you are merely craving a sinful snack. A journal can help you pace your meals throughout the day, and have a better sense of your body. It’s likely you will find out new things about your eating habits, such as triggers, obstacles, and solutions that you were unaware of.

How Many Calories?!

Most people tend to forget how many calories they are actually eating. Everyday foods like coffee, energy drinks, juices, and packaged snacks can be dangerous—even if labeled “fat free” or “reduced fat.” Don’t be deceived by labels. Most drinks and snacks are packed with sugars, and those hefty calories are a huge influence on weight. The “little” extras add up—and fast! A food journal can make you accountable, forcing you to look for the nutrition label on the back to find the exact calories and ingredients.

Tips For A Fine Food Diary

• Don’t Skip Your Bad Habits. Even though it looks bad when it’s written down, treating yourself happens every so often and should not be ignored. It’s important to write everything down, so you can see if your portion sizes and snacking impacts your weight.

• Write It ASAP. Your mind gets busy throughout the day. To remember everything and be more accurate, it’s best to write things down immediately after eating.

Eat In. Cooking at home is recommended for weight loss, because you have more control over what and how much you are eating, and how your food is prepared. Restaurants tend to serve high calorie foods in larger portions.

Basic Elements. Journal the time of day, food, portion size, and how hungry you are. These key specifications will help your food manageability, and success.

Losing weight is one hurdle, but keeping it off might be harder to overcome. A food journal is best for knowing the right “food routine” for you! Start one today and see for yourself!

Resources:

http://www.webmd.com/diet/features/can-food-diary-help-you-lose-weight

http://www.webmd.com/diet/news/20080708/keeping-food-diary-helps-lose-weight

http://www.webmd.com/diet/news/20120713/food-journal-write-it-down-shed-more-pounds

http://blogs.webmd.com/healthy-recipe-doctor/2009/02/theres-weight-loss-magic-in-the-food-diaryjournal.html

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