But no matter how you begin, do it! Because keeping a food diary, exercise and weight loss journal is critical to successful weight loss.
If you’re like most people, aside from occasional time spent on a new fad diet, you have little idea of how much food you inhale on a daily basis.
Because of our busy multitasking schedules, gobbling on the go, munching at the monitor, stuffing on the sofa, plus other destructive lifestyle activities, there’s little time left to pay attention to healthy eating and exercise.
But this scientifically studied solution has been proven to work.
Studies show that keeping a daily food diary, exercise and weight loss journal doesn’t just contribute to weight loss, it turbo-charges it!
Keeping a Food Diary, Exercise and Weight Loss Journal
Since keeping a weight loss journal is a new habit, it takes practice. But, by following these seven simple steps you can burn while you learn.
1. Choose your journal tools. The easiest and most portable methods are a medium size 5″ x 7″ spiral notebook or a PDA with food diary software. If you prefer your computer, you can make a separate food diary file or check out the online weight loss journals and diaries. You’ll also need to have measuring cups, measuring spoons, a food scale, a calculator and a food calorie chart print out or a paperback book with calories listed.
2. Start writing off the pounds. Once you have your journal, it’s time to write. Just after you eat, jot down the time, what you ate and the amount. For eating out, get good at accurately calculating portions. Also begin recording daily physical activity – whether you exercise or not!
3. Keep your journal close. By carrying your diary with you, you’re more likely to stay on purpose and write everything down immediately after you eat. Or, even better, try listing your food and calories before eating.
4. Feature your favorite foods. Counting calories becomes much easier with time and familiarity. For example, if you have fruit and cereal for breakfast and a salad for lunch most days, keep a calorie record so you don’t have to add up the numbers every time you eat.
5. Be honest and get personal. Besides the specifics about what and how much you eat, write down any pertinent information about your feelings. For example, consider how you felt, where you were and the time of day when you started craving junk food or bingeing. Write it ALL down.
6. Examine the forensic evidence. At the end of the day, add up your calories, review the nutritional value of your food choices, note the time you spent exercising and write down feelings, observations and plans.
7. Give yourself healthy rewards. As you accomplish goals, such as recording calories for a whole week, regular exercise, a healthy daily salad or writing in your diary when you’re upset (instead of eating), give yourself a healthy reward. Always choose something non-food related, like watching a movie, getting a massage or taking a leisurely walk in the park.