I know, a food journal...ugh. You have a million things to do and keeping a food journal isn't one of them. However, it is the first place I start with each and every person that I work with. Nutrition is at least half the battle when it come to venturing out on a weight loss journey. Yes, it is going to take a little extra time. However, it is essential for getting started off on the right foot. It is a great way to keep yourself accountable and on track. Even more, it is one of the best weight loss tools for discovering eating habit that are sabotaging your weight loss goals.
Lets Get Started
1. Pick a Journal:
I like to use a small notebook with a fun or motivating cover. However, it can be as simple as a piece of paper. Some of my clients like to make a spread sheet. It is up to you. However, try to keep it in a convenient place that you will see numerous times a day (on your frig, on your desk at work, in your planner).
2. Write in it:
Be honest. Write it all down...even the nibbling. If it goes in your mouth, it goes in your journal.
- what and how much you ate (be honest)...don't forget all your liquid consumption (even water)
- the time of each snack and meal
- how you felt before you ate ( starving, little hungry)
- how you felt after you ate (stuffed, just right, satisfied)
- the mood you were in when you ate (happy, sad, stressed, angry, bored, frustrated)
- who you ate with and where you were at when you ate ( with my husband in front of the tv, with friends at a restaurant)
Some people like to pick a certain part of the day to do their journalling, like when the kids go to bed. However, I am a big fan of recording what I eat when I eat it. That way I don't forget maybe a handful of peanuts here and there or forget the mood I was in when I grabbed those peanuts. I also think writing it down at the time of consumption keeps healthy eating at the forefront of your mind and helps you to make healthy food choices. Writing it down also will start to make you aware of portion sizes. When you measure out a 1/2 cup of rice (which is one serving) you might discover that you have been eating 3 times that amount.
3. Review It:
Every night go back and look at how you did. Did you eat every three hours? Did you have a source of protein with every snack and meal? Were you in the range of your recommended caloric intake for weight loss? Many don't realize until they start a food journal that a handful here and a handful there really starts to add up when it comes to calories. Another trick is to highlight your problem areas: yellow for carbohydrates, green for extra nibbles, blue for diet soda... you get the point.
Try to make adjustments that you need the next day. Then, at the end of the week, review the week as a whole. This is where the moods you recorded come into play, who you ate with and where you ate. You can start to identify triggers and patterns.
Remember, if you are still having trouble, don't be afraid to ask a professional to help you identify your problems areas and help you make adjustments. Most gyms have a dietitian on staff or a personal trainer that can look over it with you. So many people overlook this aspect and jump right in with a personal trainer and workout regimen. Don't forget, nutrition is at least half the battle. Feel free to contact me for more help!
Sommer is a certified personal trainer, pre/post natal fitness instructor, indoor cycling instructor, group fitness instructor and editor of the fitness website Real Moms Real Fit. Visit her website for free pre-designed workout routines, easy healthy recipes, and more weight loss tips and tricks.
Sommer Tucker
http://www.real-moms-real-fit.com
http://www.real-moms-real-fit.com
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