Keeping a food diary raises awareness of bad eating habits and helps identify obstacles to weight loss. Here’s how to keep a food diary.
Research suggests that one of the best ways to change unhealthy eating habits is to first keep track of them. Which makes sense considering most of us underestimate how much we actually eat in a day. By identifying the patterns of unhealthy food choices in the log you keep, you can begin to change them.
Create a food diary that includes the following:
The date and the day of the week. Also note the exact time or general time of day, such as morning, noon or evening.
All the foods you eat and drink. Be specific about types and amounts, and include details such as added fats, sugars, such as honey and other sweeteners, and beverages.
Serving sizes. Measure or estimate size by volume, weight or number of items.
Your position when eating. Write down where you are, whether it’s in your car, at your desk, or on the couch, and whether you’re eating alone or with someone else.
What you do while you eat . Pay attention to what keeps you busy, like watching TV.
Your mood. How do you feel: happy, sad, stressed?
Food diary: a formidable weapon against calories and overweight
So that your balance sheet food is worth it, be honest and write down every bite you eat. If you don’t write everything down, you won’t have an accurate picture of your consumption. For the most accurate results, try to log your food intake within 15 minutes of your meal. Take stock every weekend and see what you can correct or phase out the following week.
Using a daily food diary may seem ridiculous to you, but think again, it’s a weapon formidable against calories and overweight.
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