Yes, we’ve all heard it before. “Write down everything you eat.”
Problem is, if you’re like me, you can’t bear to see yourself write something that goes like this:
Breakfast: 1/2 Entenmann’s Raspberry Danish Twist, 4 cups of coffee
Lunch: Whopper, small fries, small Diet Coke
Dinner: 3 Slices Stuffed Crust Super Supreme Pizza
We all have these days. We end up paying for them because we usually always feel like poo the next day from all the extra fat, sugar and guilt. This is why many of us don’t bother with the food diary but it is the very reason we should!
If you’re like me, you’ll look at a food diary day like that, beat yourself up over it and consider ripping that page out or quitting your diet altogether.
Don’t do it!
When you have a day like that, make sure you write down how it makes you feel. Is your energy level low? Do you feel fat and bloated? Are you disappointed in yourself? Are you determined to be successful in spite of days like these? If the answer to any of those is “Yes” then write it down! Re-reading that entry about how you felt after that day will help to motivate you to make better eating choices in the future. The next time you pick up the phone to speed dial Pizza Hut (Yes, I have Pizza Hut on speed dial) you can think about how that pizza made you feel the next day.
My point here is to not make the food diary a tool for guilt and punishment but to make it a motivational tool.
Here are some things you should note in your food diary:
What did you drink? Kool Aid, soda, and fruit juice are all high calorie drinks. Keeping track of what you drink can help you to really target what you should cut down on. Some people eat very carefully but chug down soda like it is water. That’s why they can’t lose weight.
How much did you eat? Be mindful of size, volume, weight, and number of items. Do you really need a large order of fries when a value size fry will curb your craving?
When did you eat/drink? If you skipped breakfast and ate the bulk of your calories in the evening that is a great starting point for change to induce weight loss. Eating the bulk of your calories in the morning allows you the whole day to burn them off. If you wait until evening for a big meal, it will go to bed with you and be stored as fat.
Where were you when you ate? Were you at the kitchen table or in front of the TV? Do you eat more when you’re in front of the TV?
Were you with anyone? Was it a social situation?
Most importantly – how did you feel eating the food and afterwards? Don’t dwell on the guilt, but use it to make better food choices next time.
Now isn’t it time you pulled out that old notebook and gave a food diary another try?
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