I’ve read recently that keeping a food journal is a great way to lose weight. When I write down everything I eat and drink all day, I’m a lot less likely to cheat! So, I’ve tried to start journaling what I eat, but it can be a complicated task to begin. Here are my top twelve tips for keeping a food journal.
1. Get a portable journal …
My first mistake in food journaling was the journal I bought. I got what was actually an accounting ledger because I loved the layout of the interior sheets… I thought they’d keep me really organized, and it probably would have, but it was too big to carry with me. So, my first tip would be to buy a portable, small journal that can fit in your purse.
2. Go digital …
A great tip I found was to use technology for your food journaling. If you’re not into carrying around an actual paper journal, try using your PDA, cell phone, or laptop to help you keep track of what you eat. There are many websites, such as Fit Day or My Calorie Counter , that will help you keep tabs of what you eat online, and I’ve heard of people making neat little graphs and charts with that information.
3. Write as you go …
One thing that makes it easier for me to keep a food journal is to write each item down as I eat it. Previously, I used to wait until the evening and try to remember what I ate, but that’s just too hard. I wasn’t being accurate on portion sizes, and I’d forget little snacks or treats. So, a big tip that helped me be more realistic was to record things in my journal throughout the day.
4. Focus on portions …
At first, I just wrote down what I ate. For instance, I’d write “bowl of cereal” or “M&M’s”. Well, a bowl of cereal could be anything from 0.5 cup to 2 cups, depending on the bowl! And, of course, who knows how many M&M’s were in that vague description… could be 100 calories, or it could be 1000! So, a great tip is to measure and record the exact portion you’re eating so you’ll be most accurate.
5. Don’t cheat …
I’m really tempted to fudge in my journal when I’ve been bad on my diet. I feel so ashamed recording things like half a pint of ice cream eaten at 10:00 pm! But, that’s the great part about a food journal… if I’m honest, I can really follow trends and patterns in my eating and prepare for them next time. So, I’m totally honest in my food records.
Other Great Weight Loss Tips:
- 5 Best Low Calorie Snacks …
- 15 Healthy Breakfast Ideas …
- 12 Delicious Low Calorie Foods …
- 11 Tips on How to Keep to Your Diet…
6. Note circumstances …
Whenever I do have a cheat moment and go off my diet, I often will make a quick note in my journal of the circumstances. For instance, did I eat that ice cream when I was PMSing? Or, did a stressful day lead me to oversnack in the afternoon? Having those little notes in my journal when I’m looking back over my week can give me tips about how emotional states change my eating habits.
7. Eat at home …
It is so hard for me to accurately judge restaurant food. I have a hard time determining portion size (and I’m not going to whip out my measuring cups at the restaurant table), and I almost always underguess on my calories. Plus, many restaurants don’t release their nutritional information. So, it helps me be more accurate in my food diary records if I eat at home more often. Here’s a great article from USA Today about the benefits of eating in.
That does sound like a great idea, because it makes you think and analyze what you have been snacking on whole day long. Same idea works for keeping track of your spending, if you want to figure out where you can cut corners to stay on the budget.