Tools for weight loss: The Food Journal
Hello Divas!!! How is it going? I’m hearing from some of you that you’re having a hard time getting started. Believe me, I understand. When I began my fitness journey I had several false starts. You can’t just want it to happen. You have to actively go after it. One of the main things that I attribute to me finally making progress in the beginning was keeping a food journal. Studies have shown that people who track what they eat lose significantly more weight and keep it off in the long run compared to those who don’t. I can’t tell you how many times I’ve had someone tell me that they are struggling to lose weight and then when I ask them do they keep a food log/journal, they reply “I don’t have time for that.” or “It’s not that serious.” Well, I guess you don’t have time for real results and it’s not that serious to be healthy…
I have been keeping food journals for the past 7yrs. Yes, you read that right. I write down 90% of what I eat on a daily basis. The exception being I throw all of that out the window during the last week of December because I’m not fooling myself :-). Keeping a journal allows me to see where I’m messing up. Sometimes I get stuck in a rut and I can look at my patterns and see where I need to tweek things. If you don’t know what you’re doing wrong, how can you fix it? If you are currently not journaling, try it out for a month. And be honest with yourself. I once knew a guy who needed to lose weight. I bought him a journal and made him promise to check in with me weekly. When I looked at his notebook the following week, he was so proud. He said, “I’ve been keeping track of everything I ate. I even overestimated the calories against my favor. I’ve been eating 800-1200 calories a day.” I was concerned because this was a large man well over 6″ tall and men shouldn’t eat less than 1500 calories a day. Well, when I looked at his journal… this is what I saw
He didn’t write down a damn thing, just what he thought the calories of the food he ate had. And boy was he off. This dude would eat a foot long sub from Subway, with extra cheese, extra meat, bacon, avocado, Ranch dressing, and large chips on the side. And then jot it down as a 200 calorie meal. He also had this crazy theory that if he had a big bowel movement immediately after eating a meal, that he was passing the meal he just ate and therefore hadn’t absorbed any calories. If that were the case we’d all be slender. #SMDH
Everyone has a smartphone these days. Please take a moment and add a fitness tracking app such as MyFitnessPal , SparkPeople or CalorieKing. I use CalorieKing to find out the calorie counts of food of fresh foods as well as restaurant items. It just takes a few moments and I feel better knowing I’m making informed choices. When I first began my fitness journey I went on Nutrisystem. They provide you with little purse size journals to help you stay on track. I follow that same model to this day using composition books.
Here are a few food journal/diary templates that I found on the internet. There are literally hundreds of different styles available. Just google “food journal” and pick one that meets your preferences.
Dear Fitness Challenge Divas,
We are entering week 3 of the challenge. Please submit your bios ASAP!!! I don’t care if you aren’t running marathons and losing 10lbs a week. It’s all about the journey 🙂
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