Trying to recall every single crumb you have eaten can be hard, but it will be worth it. It can certainly help you control your intake of food.
You become accountable and it increases your awareness to where those sneaky extra calories are coming from!
It can be very easy to "forget" to record that unplanned cream cake, or the bar of chocolate, but these are the most important things to record........ you must be 100% honest with yourself....
As time goes on you may find you become more laid back about filling in your journal daily, but to get the success you want you need to keep up the habit daily.
The basic elements of a food journal
- Food /drink
- Amount /portion size
- Degree of hunger
Tips for keeping your journal
- Know your reasons...... If you know what you want to gain from it then you will know what type of information you need to record. For example, if you are an emotional eater, you will want to note your emotions.
- Get your measurements right....... most people underestimate the portion size on they eat. Get acquainted with cups, spoons and the scales to get a more accurate record.
- Cook more at home........ you will know what is going in your food and you will have more control over what you eat.
- Write as you go...... don't wait till night time to try and remember everything you ate and drank that day, you will forget things.
- Include the "extras"........ they all add up, so don't forget the bite you pinched from someone else's plate or the sauce on the side of your plate.
- Beware of common obstacles..... Do you feel ashamed or embarrassed at what you eat? Do you think it will be a waste of time because you won't lose weight anyway? Is it too inconvenient for you to record your food? Do you feel bad when you slip-up? These can be cured...... We all slip-up, we may forget to record some foods, remember what you hope to gain by doing it.
- Don't skip indulgent days....... Those days when you really need to do it, what gets measured tends to get changed.
- Use whatever type of journal works best for you...... whether it is writing it down on paper or recording on an app on your phone (myfitnesspal app is great for recording food and exercise) use the one that you will find easiest.
- Share your journal...... by sharing your journal you become socially accountable (on myfitnesspal you can have friends and see each others entries) this can help with motivation.
- Review what you have written...... by reviewing your journal you should be able to see patterns that are stopping you from losing. You can then change these.
If you would like further information or help from me on keeping a journal please let me know.