Why is it good to keep a food diary
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Why is it good to keep a food diary
Studies have shown that people who keep a food diary lose twice as much weight as people who don`t. It will encourage you to eat less calories and lose weight.
A group of people where studied for half a year and keeping a food diary and also attended group support meetings and eating a healthy diet and be active. They all lost significands amount of weight.
Keeping a food diary
It will make you aware of what and how much you are eating and it will help you to keep control of the bad foods you are taking in. It will help you to find out where you have to make changes to your eating habits like consuming a lot of calories from beverages and snacks.
Once you start to see how much you put in to your body every day you will be able to pinpoint which foods need to be eliminated from your diet and foods we need to eat more of.
It will show you that some eating habits like not eating enough during the day will make you eat more at night specially when drinking alcohol this can trigger your appetite.
So if you write this all down in your food diary it will help you to rethink of what you are actually eating.
A few steps to make your food diary work
Some tips that will help you to make it work
Start to know why you are doing it
If you start thinking that the food diary is going to help you with your weight loss and start recording all the data then it will really help you to become aware of hidden food triggers and patterns.
Make a food plan
Make a plan that will make your food intake to become less. Eating smaller portions the time of day you will have your food and the hunger feeling. You can ask a dietitian for help if you are not sure how to do this.
Where are you eating your meal, on the couch or in the kitchen or your car. write it all down in your food diary. This will give you a idea what your eating habits are and how to correct it. It is better to eat on the table then on the go because it will make you more aware what you are eating. Write down how it tastes to
Write down how you feel emotionally before and after your consumed food . This will make you understand why you are eating certain snacks and foods. If you feel down or not so happy you will be tempted to eat more junk food. Keep that sort of food out of your cupboard.
Up date your diary daily
Fill out your food diary every day strait after you have eaten something. It will be a bit hard in the beginning but you will get used to it.
Watch your portion sizes
Record your portion sizes in your diary this is very important because it will help you to get an understanding of what a normal portion looks like. So write that down to together with the sauces and other extra`s you can put on your food.
Try to find out what your hunger level is before each meal . Like most hungry not hungry little hungry and put it in a scale from 0 to 10. This will make you think twice before you are going to eat.
Don`t be afraid to fall back to old habits
Don`t worry when you fall back it is normal and you don`t have to feel bad about it or think that you can`t do this. Your feelings will go up and down during your weight loss. Just keep going and write that down to it will help to understand why you did this and how it affect you.
Find out how a specific situation or environment leads to emotional eating and try to control it so you can prepare for a future situation.
The food diary is just for that and to keep you motivated to carry on with your weight loss journey.
Look back what you wrote down
It is very helpful to look back at you food diary every couple of days to see what you have done. It will help you to see where the pin points are and to correct them.
There are many weight loss diaries apps you can download from your mobile or computer.
Just remember that a weight loss diary is a tool for yourself to learn about your eating habits and also learn about yourself. It might not be right for everyone you just have to try it.
Talk to your doctor if you feel it is to hard he will understand with out judging your eating habits. You might need some other help from a dietitian or therapist if you have emotional problems.
To start a healthy life do not be to hard on yourself just go forward and empower yourself with the knowledge you have gathered.
You have made a huge step by losing weight or going to lose weight.
Still try to be positive and enjoy your life. You have lost a lot of weight or going to lose weight. What ever comes out of it will beneficial to you health and wellbeing.
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The Man and Lady Shake Priceline
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Also have a look at these Web sites to help you make some healthy choices
Aussie health products
By making some small changes and modifications to your lifestyle you can help yourself to promote long lasting weight loss for men and women of any age.
NEVER GIVE UP
Lots of success Claudine
Visit my website www.healthmustbe.com and find more info about health and weight loss.