How to KEEP A FOOD JOURNAL:
KEEP A FOOD JOURNAL – Food diaries are a valued tool recognized by dietitians, health coaches, therapists, and other medical professionals. Keeping a food record of everything you eat can be beneficial in many ways. These journals not only offer you a bigger picture of your eating habits but it’s also an excellent way to help plan your meals.
In a research study published in The American Journal of Preventive Medicine in 2008, it was found that the more records participants kept in food journals, the more weight they lost.
“Keeping a food diary doesn’t have to be a formal thing,” says Keith Bachman, MD, a member of Kaiser Permanente’s Weight Management Initiative, which assisted in the study. “It’s the process of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behavior.”
Another research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior. In one weight loss study of nearly 1,700 participants, those who kept daily food records lost twice as much weight as those who kept no records.
Tips for Successful Food Journaling:
Here are more tips for keeping a successful food diary:
- Write everything down related to the food or beverage as soon as you consume it.
- Do it now don’t wait until the end of the day because your memory is likely to be less accurate.
- Be as specific as you can with the food or beverage. For example, if you are drinking a latte, note the type and size.
- Mention every detail e.g include any alcoholic beverages you consume.
- Be creative by using a smartphone app like Lose It! or MyFitnessPal to support your efforts. These apps also offer information on calories and other nutrients.
We hope these tips were useful. Download your printable journal here.