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It’s a fact– people who use a food journal to record the daily details of their diets are more likely to lose weight and keep it off long-term.
Maintaining a food journal does many things:
1) It helps you be more aware of what, how much and WHY you are eating.
2) It helps you identify areas where you can make even the smallest changes.
3) It helps you identify eating patterns –good and bad– throughout your day or week.
4) It helps you make better choices by taking the time to consider what you’re eating and whether or not you really want to write it down!
BE DETAILED. Include the following:
1) Time of day
2) Food– amount, portion size. Be honest and accurate! Don’t estimate, at least until you get the hang of it. Underestimating even a little every day can add up to extra pounds over time.
3) Hunger, on a scale from 1-10
4) Where– are you at your desk, in front of the TV, in the car, at home in your dining room?
5) How do you feel physically and emotionally, and how is your energy level on a scale from 1-10? Record this before AND AFTER your meals.
6) Water consumption (are you drinking enough?)
8) Exercise/activity duration and intensity
PICK THE METHOD THAT WORKS BEST FOR YOU.
Paper and pencil person? Find a small, spiral notebook to stash in your purse, pocket or car. Never without your smart phone? Research the volumes of diet apps out there, many of which can be downloaded for free.
ARE YOU AN IDEAL PROTEIN DIETER???
Bring your journal with you to EVERY CHECK IN! You and your coach can use it to help keep you on track!