Week #4 Food diary

If I told you there was something you could do everyday that wouldn't take more than ten minutes, doesn't cost a thing and could dramatically increase your likelihood of losing weight - would you believe me? Get out a pen and paper, because it's time to start keeping tabs on what you're eating and drinking through the day. According to a study published in the August 2008 edition of the American Journal of Preventive Medicine, keeping a food diary can dramatically impact weight loss success. In fact, according to the study people who kept track of their daily intake lost twice as much weight as those who didn't keep records of their intake. At the end of the six-month study period, those who kept a food diary lost an average of 18 pounds, compared to 9 pounds for the group who didn't record what they ate. The more records the participants kept, the more weight they lost. The basis of a food diary is simple; write down what you ate, how much you ate (portion size) and when you ate it. You can also include thoughts and feelings to help put it into context. In fact, the more detail you include the better - as it will provide a more accurate representation of your eating habits. Having to keep track of what and how much you're eating is an effective weight loss tool in a number of ways. First of all, a food diary allows you to identify patterns in your eating habits, both healthy and unhealthy and provides a platform for change. Whether it's the buttered muffin at your morning meeting, or the chocolate bar you like to eat while watching television - keeping a food diary allows you to keep tabs on what you're eating, where you were and who you were with. Over time, a food diary can help you identify situations that may be encouraging bad habits that you want to change, or healthy habits you want to continue. Bringing awareness to your eating habits and documenting your intake gives you a starting point from which you can make achievable goals and positive changes. Secondly, studies have shown that dieters consistently underestimate how much they eat. It's easy to consume extra calories throughout the day without even realizing it - an extra cookie here, a few French fries there - before you know it the calories add up. Mindless eating can be a significant barrier to weight loss. Keeping a food diary makes you accountable to yourself and gives clues as to where extra calories are coming from. Knowing you have to write down everything you eat gives you a moment to reflect and can prevent oversized portions and mindless eating. People tend to think twice about overeating or eating unhealthy food if they know they have to document it. Finally, a food diary is an excellent tool for reflection and growth. Looking back on a food diary allows you to see changes you've made and feel proud of the progress you've made. It can be an excellent source of motivation in terms of weight management. The best part about a food diary is how simple it is, and it doesn't cost a thing. Here are a few tips to effective food journaling: Don't wait to write down your daily intake. That means jotting down what you eat immediately after each meal or snack. Don't wait until the end of the day to remember your intake for the day - you'll tend to leave things out and underestimate portions. Be honest. A food record is your own tool to help you meet your goals. Leaving things out and underestimating isn't doing anyone any good. Be honest in your account of what you ate, and how much - it'll be more effective in the long run and allow you to identify areas that need to change. Put it into context. Aside from recording what and how much you ate, document the situation you were in, who was with you and how you were feeling. Over time you will start to see trends that are causing you to make unhealthy choices. Being able to identify these situations will go a long way in helping you reach your weight loss goals.