When you go on a diet one of the first things that you will learn is that it is important to keep an eye on what you eat during the day. Tracking all of the meals you take in may help you figure out which foods you will be eating as well as which foods you are not eating enough of. For example, after retaining a food log for a few days, you might see that you are not eating very many vegetables but that you are consuming lots of sugar and bad carbohydrates. Writing all of it down can help you see specifically which parts of your diet really need to change as well as how much exercise you are going to need to do to make sure that you keep your caloric intake in check.
But let's say you've been writing every little thing down and still aren't reducing your weight? There is a correct way and a wrong way to track your food. A food record is a lot more than just a basic list of the foods you eat during a day. Other varieties of important information are going to need to be written down also. Here are a few of the elements you need to do to be more successful at food tracking.
Be as precise as you can get whenever you note down the things you eat. It is not sufficient to list "salad" in your food journal. You must list each of the materials within that salad as well as the type of dressing on it. You need to include the volume of the food you take in. "Cereal" won't be sufficient however "one cup Fiber One cereal" is acceptable. Remember the more you consume of something the more calories you eat so it is important that you list quantities so that you know exactly how much of everything you're eating and how many calories you need to burn.
Record the time of day time you eat items. This can help you determine what times of day you feel the most hungry, when you usually reach for snacks and then you can figure out how to deal with those times. After a day or two you might notice that, even though you eat lunch at the same time each day, you still feel hungry an hour or so later. This will even make it easier to identify the times when you start to eat simply to give yourself something to do. This is incredibly valuable because understanding when you're vulnerable to snacking will help you fill those times with alternative activities that will keep you away from the candy aisle.
Write down your feelings when you eat. This really helps to show you whether or not you turn to food as a response to emotional issues. It may also identify the foods you choose when you are in certain moods. Lots of us will reach naturally for junk food when we feel disappointed or angry and we are more likely to choose healthy options when we feel happy or content. When you look closely at how you eat during your different moods and mental states, you will be able to keep similar but healthier choices around for when you need those snacks--you might also start talking to someone who can help you figure out why you try to cure your moods with food.
But let's say you've been writing every little thing down and still aren't reducing your weight? There is a correct way and a wrong way to track your food. A food record is a lot more than just a basic list of the foods you eat during a day. Other varieties of important information are going to need to be written down also. Here are a few of the elements you need to do to be more successful at food tracking.
Be as precise as you can get whenever you note down the things you eat. It is not sufficient to list "salad" in your food journal. You must list each of the materials within that salad as well as the type of dressing on it. You need to include the volume of the food you take in. "Cereal" won't be sufficient however "one cup Fiber One cereal" is acceptable. Remember the more you consume of something the more calories you eat so it is important that you list quantities so that you know exactly how much of everything you're eating and how many calories you need to burn.
Record the time of day time you eat items. This can help you determine what times of day you feel the most hungry, when you usually reach for snacks and then you can figure out how to deal with those times. After a day or two you might notice that, even though you eat lunch at the same time each day, you still feel hungry an hour or so later. This will even make it easier to identify the times when you start to eat simply to give yourself something to do. This is incredibly valuable because understanding when you're vulnerable to snacking will help you fill those times with alternative activities that will keep you away from the candy aisle.
Write down your feelings when you eat. This really helps to show you whether or not you turn to food as a response to emotional issues. It may also identify the foods you choose when you are in certain moods. Lots of us will reach naturally for junk food when we feel disappointed or angry and we are more likely to choose healthy options when we feel happy or content. When you look closely at how you eat during your different moods and mental states, you will be able to keep similar but healthier choices around for when you need those snacks--you might also start talking to someone who can help you figure out why you try to cure your moods with food.
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