When you begin a diet just about the most often heard pieces of advice is to keep a food journal in which you write down every thing you eat during the day. Keeping your food journal not only helps you see clearly what you are having, it helps you see what you are not eating. For example, after retaining a food record for a few days, you might see that you are not consuming very many vegetables but that you are consuming lots of sugar and bad carbohydrates. Having it all written down can help you determine the elements of your diet that need to change as well as how much exercise you need to get to make sure that you burn enough calories to keep your waistline in check.
But let's say you've been writing everything down and still aren't losing weight? There is a right way and a wrong way to observe your food. A food record isn't just a list of the items you've eaten during the day. You must account for some other very important information. Here are some points that you can use to help your food tracking be more successful.
Be as precise as possible get while you record the things you eat. It isn't enough to simply record "salad" on a list. The right way to do it is usually to write down all of the ingredients in the salad as well as the kind of dressing that is used. You should also include the quantities of the foods you consume. "Cereal" will not be enough but "one cup Fiber One cereal" is fine. Remember the more you eat of something the more calories you consume so it is vital that you list quantities so you know exactly how much of everything you're eating and how many calories you need to burn.
Write down exactly what time it is whenever you eat. This enables you to see what times of day you feel the hungriest, when you are likely to reach for a snack and the way to work around those times. You'll notice, for example, that though you eat lunch at the exact same time every day, you also--without fail--start to snack as little as an hour later, every day. This will also make it easier to identify the occasions when you start to eat simply to give yourself something to do. This is important because those are times that you can pick out other things to fill your time with than food.
Record your mood while you eat. This will show you whether you use meals to solve emotional issues. It will also identify the meals you choose when you are in certain moods. Many of us will reach for junk foods when we are disappointed, angry or depressed and will be more likely to choose healthier options when we are happy or content. When you focus on how you eat while in your different moods and psychological states, you will be able to keep similar but healthier choices around for when you need those snacks--you might also start talking to someone who can help you figure out why you try to cure your moods with food.
But let's say you've been writing everything down and still aren't losing weight? There is a right way and a wrong way to observe your food. A food record isn't just a list of the items you've eaten during the day. You must account for some other very important information. Here are some points that you can use to help your food tracking be more successful.
Be as precise as possible get while you record the things you eat. It isn't enough to simply record "salad" on a list. The right way to do it is usually to write down all of the ingredients in the salad as well as the kind of dressing that is used. You should also include the quantities of the foods you consume. "Cereal" will not be enough but "one cup Fiber One cereal" is fine. Remember the more you eat of something the more calories you consume so it is vital that you list quantities so you know exactly how much of everything you're eating and how many calories you need to burn.
Write down exactly what time it is whenever you eat. This enables you to see what times of day you feel the hungriest, when you are likely to reach for a snack and the way to work around those times. You'll notice, for example, that though you eat lunch at the exact same time every day, you also--without fail--start to snack as little as an hour later, every day. This will also make it easier to identify the occasions when you start to eat simply to give yourself something to do. This is important because those are times that you can pick out other things to fill your time with than food.
Record your mood while you eat. This will show you whether you use meals to solve emotional issues. It will also identify the meals you choose when you are in certain moods. Many of us will reach for junk foods when we are disappointed, angry or depressed and will be more likely to choose healthier options when we are happy or content. When you focus on how you eat while in your different moods and psychological states, you will be able to keep similar but healthier choices around for when you need those snacks--you might also start talking to someone who can help you figure out why you try to cure your moods with food.
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