Banting Diet Weight Loss Strategies, Food Journal

Weight loss strategies, food journal, is an important, possibly essential tool in our weight loss tool box.

Almost all nutritionist will ask you to create a food journal. The goal is two part, the first to see what you eat and the other is to help you stay on course.

Weight Loss Strategies, Food Journal

To see what we eat is important so that we can eliminate the “bad stuff”. Everyone underestimates the amount and type of food we eat. I have it everyday at the pharmacy. “I don’t eat a lot, I don’t eat badly”, but they are not losing any weight. You cannot eat correctly, including portion site and not lose weight.

Keeping on track is again because we underestimates what we eat. When it is written down we can see where we are going wrong and correct it. It makes us honest and shows commitment to the cause.

People using a food diary double their weight loss compared to those who don’t provided that they are consistent and they keep it up.

It would appear that logging what you eat would be an easy process, however there are some barriers and pitfalls to the process.

These Strategies will help to turn the tedious process into a winning formula.

Be positive.

As with all things in our lives, only the positive people succeed. Thinking you are going to fail is a self fulfilling prophecy. An informal study found that people who recorded accurately for just 7 days were 88 percent more likely to lose weight.

Methods and goals should match.

If you have a simple goal of eating more fruit say, then a pen and paper diary is more than adequate. If you want a more detailed tracking system, counting calories, fibre etc then you are going to need a web based app. (android and iphone) I have an android phone and I use this app.

The 7 P’s (Proper Prior Planning Prevents Piss Poor Performance)

Planning your meals in advance always seems such a drag. Every month I promise myself that I will plan all the meals in advance. The advantages are huge. By planning the meals you know exactly what you are eating, saves money by only buying what you need and, the biggest thing, no more “What are we going to eat tonight?”. Another advantage is that if you know what you are going to eat you are far more likely to stick to the plan. Planning your meals will also allow you to take into considerations upcoming events such as weddings and parties.

A miss step is not the end of the world

If you fall down and eat something that you feel guilty about, do not let it completely conqueror you. Take it for what it is, a little set back. Do not say “I’ve broken my diet I might as well eat the whole cake.” It is fine to have these little hiccups along the way, everyone has them.

Reminders

Set reminders on your phone to ensure you fill in the journal. Set an alarm for a few minutes after you are destined to have a meal, eg if you eat breakfast at 6am, set an alarm for 6:20am. Once it has become a habit you can switch it off.

Don’t scrimp on information.

When entering the food that you ate and how much, add in extra notes. These will give context to the meal and provide you with a clue as to why you had the extra doughnut on that day. Enter things like the weather, if it is cold we tend to eat more, how you are feeling, if we are down we may comfort eat a little more, and women should record if they are having a period or not, hormonal changes can affect our eating habits.

I hope you found this useful. Share it with your friends, share it on Facebook.

 

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