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Diet Tips: Why You Should Keep A Food Journal

diet tipsWant to know an easy exercise you can do while lounging on the sofa – researched to melt off the pounds?

Keep a food journal!

According to Journal of the Academy of Nutrition and Dietetics, women who write down what they eat lose 6 pounds more on average.

Dr. Anne McTiernan, lead author of the study and professor of epidemiology at Fred Hutchinson Cancer Research Center, said losing weight is really just about “accountability – knowing what you’re eating and how much – and how that all adds up compared with your calorie goal for losing weight.”

Basically, it’s tough to change your diet if you’re not mindfully aware of your diet – the what, when, how much and why behind the food you eat.

Keith Ayoob, associate professor of pediatrics at Albert Einstein College of Medicine, agrees. Plus he acknowledges that keeping a food journal can feel uncomfortable at times – because it forces dieters to “confront everything in real time.” He adds: Taking this action can be extremely helpful though, so it’s worth it, but it means letting go of some of the spontaneity about eating. There’s no ‘I’ll deal with it later’ thing. When you write it down now, you have to think about it now, and that means you think about whether you really want it or need it.”

If you’re up for keeping a food journal, here’s some tips:

diet tips1. Don’t fib.  If you ate it, chewed it,  nibbled it, licked it – you gotta record it!

2. Measure portions if you can.

3. Include details about cooking methods and any condiments or toppings.

4. Share how you felt while eating – and what might have triggered eating something during non-meal times.

5. Carry the food journal with you – so you can maintain it consistently. If it’s more convenient you can use the note taking area in your cellphone or explore getting a diet recording app.

6. Use your journal to plan ahead and write down food shopping lists and menu ideas.

Want to stop binge eating, stress eating – or just plain ol’ eating crappy foods?   Get tools to eat like you love yourself – with THE DO IT PROGRAM – a life-changing online webinar which will rewire your thoughts and emotions around food. Already THE DO IT PROGRAM has helped hundreds of people to shred hundreds of pounds – for good! Get tools to learn how to love yourself enough to live a healthy lifestyle. Click here now to find out more – and learn my personal story of breaking my pattern of emotional eating! 

TWEET THIS NOW: When you keep a food journal studies show you lose more weight via @notsalmon

I’d love to hear your insights on the comment section below! What’s something which comes to your mind and heart when you read about diet tips and keeping a food journal. Share your personal story or a personal happiness tool! I LOVE it when you share – because I love to find out about my community! Plus, many thousands of peeps read this inspirational website – so, what you share could be a helpful inspiration for someone else! xo Karen

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    If you’re trying to lose weight, here are 7 important “Do NOT’s!”

    trying to lose weightIf you’re trying to lose weight, here are 7 important “Do NOT’s!”

    1. Do NOT miss breakfast.

    Eating breakfast jump-starts your metabolism – and stops you from pigging out at lunch. Studies even show that people who regularly eat breakfast lose more weight! Be sure to include protein for longer-lasting energy and fiber for longer-lasting hunger-control Plus if you work out in the mornings, be especially sure to eat a healthy breakfast first – so you burn off fat – instead of burning off muscle. Plus you’ll feel more energetic during your workout – and thereby be able to accomplish more. In general, it’s not good to starve yourself and miss meals. It confuses your metabolism, and it’s more likely to lead to pigging out.

    2. Do NOT overeat “healthy” food.

    You can have too much of a good thing! Be careful when eating healthy foods like grapes – dried fruit – trail mix – nuts – avocados – granola – fruit yogurts – dark chocolate! They are loaded with calories.

    3. Do NOT over-do portion size. 

    Make sure the meals you eat are appropriately sized. Make a deal with yourself: no second servings – ever. Protein should be the size of your fist. If you’re in a restaurant, and entrées are large, don’t feel the need to be part of the clean plate club. Be a member of the “ask for a doggie bag” club instead. Or consider ordering appetizers for entrees. If you’re at home, make portion-control sized baggies of your favorite snacks.

    4. Do NOT eat standing up.

    Watch out for mindless eating. Remember: Any food eaten while standing in front of the refrigerator still has calories. A plate is not what makes something fattening!

    5. Do NOT miss your shut-eye. 

    Studies consistently show that missing too much sleep can increasse appetite-stimulating hormones and slow up metabolism. Plus, if you’re working out to lose weight, you epecially need the energy sleep brings.

    6. Do NOT over-do low fat foods

    Low fat foods are high on problems. They’re loaded with extra sodium, sugar, and chemicals. Plus often less fat means less nutrition – because some of the good stuff is missing. Also – because they feel lighter – you might wind up over-eating them! It’s always better to eat fruit and veggies whenever you can – even up to 5 or 6 servings a day is okay! They’re not only heatheir for you – you’re more likely to lose weight – because all that fiber keeps you feeling sated longer!

    7. Do NOT drink the wrong beverages

    It’s not just what you eat which can influence your weight – but what you drink. Watch out for soda, fruit juice and alcohol! They pack on the calories. However do try to drinking water regularly – especially right before a meal. It helps with portion control. Plus a recent study showed drinking cool water can actually speed up your metabolism and decrease cravings for sugary stuff!

    Want to feel and look good -for good? Want to stop binge eating, stress eating – or just plain ol’ eating crappy foods?   Get tools to eat like you love yourself – with THE DO IT PROGRAM – a life-changing online webinar which will rewire your thoughts and emotions around food. Already THE DO IT PROGRAM has helped hundreds of people to shred hundreds of pounds – for good! Get tools to learn how to love yourself enough to live a healthy lifestyle. Click here now to find out more – and learn my personal story of breaking my pattern of emotional eating! 

    TWEET THIS NOW: If you’re trying to lose weight, here are 7 “Do NOT’s” via @notsalmon

    I’d love to hear your insights on the comment section below! What’s something which comes to your mind and heart when you read about if you’re trying to lose weight. Share your personal story or a personal happiness tool! I LOVE it when you share – because I love to find out about my community! Plus, many thousands of peeps read this inspirational website – so, what you share could be a helpful inspiration for someone else! xo Karen

    CONTINUE READING

      Having Trouble Losing Weight? Avoid Low Fat Foods!

      having trouble losing weightHaving Trouble Losing Weight? Avoid Low Fat Foods! They have extra sodium, sugar and chemicals. Plus, often low fat food are lower in nutrition, because they’re missing some of the good stuff. Plus the sometimes feel lighter, so you eat more!

      Want to feel and look good -for good? Want to stop binge eating, stress eating – or just plain ol’ eating crappy foods?   Get tools to eat like you love yourself – with THE DO IT PROGRAM – a life-changing online webinar which will rewire your thoughts and emotions around food. Already THE DO IT PROGRAM has helped hundreds of people to shred hundreds of pounds – for good! Get tools to learn how to love yourself enough to live a healthy lifestyle. Click here now to find out more – and learn my personal story of breaking my pattern of emotional eating! 

      TWEET THIS NOW: Having trouble losing weight? Avoid low fat foods. Find out why via @notsalmon

      I’d love to hear your insights on the comment section below! What’s something which comes to your mind and heart when you read about having trouble losing weight? Share your personal story or a personal happiness tool! I LOVE it when you share – because I love to find out about my community! Plus, many thousands of peeps read this inspirational website – so, what you share could be a helpful inspiration for someone else! xo Karen

       

      CONTINUE READING

        Are you an old soul?

        old soulAre you an old soul?

        Many Buddhists consider huge difficulties to be a sign you’re an old soul—the bigger your misfortunes, the closer you are to enlightenment. Whether you believe this or not, it’s certainly cheery to reframe all your life’s bad events as tests of your character. If you feel particularly tested right now, ask yourself what the heck you’re being tested for! Patience? Compassion? Resilience? Forgiveness? Open-mindedness? What strengths must you develop further? Now consciously go out there and develop them!

        I’d love to hear your insights on the comment section below! What’s something which comes to your mind and heart when you read about being an old soul? Share your personal story or a personal happiness tool! I LOVE it when you share – because I love to find out about my community! Plus, many thousands of peeps read this inspirational website – so, what you share could be a helpful inspiration for someone else! xo Karen

        CONTINUE READING

          If you want to break sugar addiction…

          break sugar addiction

          If you want to break sugar addiction, here’s some happy news! After 21 days of not eating sweets, your craving for them decrease. Why? The less sugar you eat, the less insulin you release, the less sugar you end up wanting.

          Need some empowering support to resist sugar for 21 days – and beyond? Check out THE DO IT PROGRAM –  an inspiring 4 week online program – you can watch/listen to whenever you want – which helps stop emotional eating, binge eating and food addictions of all kinds – with psychological tools proven to work! This results-proven webinar is discounted – for a limited time only! These tools have helped me to lose 20 pounds – and keep them off for 2 years and counting! Plus they’ve helped 100’s of people to shred 100’s of pounds in a beta test program! Make this the year you start feeling and looking good – for good! Click here now to find out more – and snag the discount while it lasts! 

          TWEET THIS NOW: If you want to break sugar addiction, read this now via @notsalmon

          I’d love to hear your insights on the comment section below! What’s something which comes to your mind and heart when you read about how to break sugar addiction? Share your personal story or a personal happiness tool! I LOVE it when you share – because I love to find out about my community! Plus, many thousands of peeps read this inspirational website – so, what you share could be a helpful inspiration for someone else! xo Karen

          CONTINUE READING

            The Health Benefit Lemon Water Offers Are Many!

            health benefit lemon water

            The health benefit lemon water offers are many:

            1.  Enhances weight loss – not only because it fills you up and flushes you out – but also because its pectin fiber helps to curb cravings.

            2. Reduces inflammation by decreasing acidity in the body – and removing uric acid in your joints.

            3. Gives your immune system a nice little boost – with its kick of Vitamin C.

            4. Detoxifies trouble-making toxins – by enhancing enzyme function and stimulating your liver.

            TWEET THIS NOW: The health benefit lemon water offers are many via @notsalmon

            Want to feel and look good -for good? Want to stop binge eating, stress eating – or just plain ol’ eating crappy foods?   Get tools to eat like you love yourself – with THE DO IT PROGRAM – a life-changing online webinar which will rewire your thoughts and emotions around food. Already THE DO IT PROGRAM has helped hundreds of people to shred hundreds of pounds – for good! Get tools to learn how to love yourself enough to live a healthy lifestyle. Click here now to find out more – and learn my personal story of breaking my pattern of emotional eating!

            I’d love to hear your insights on the comment section below! What’s something which comes to your mind and heart when you read about how the health benefit lemon water offers are many? Share your personal story or a personal happiness tool! I LOVE it when you share – because I love to find out about my community! Plus, many thousands of peeps read this inspirational website – so, what you share could be a helpful inspiration for someone else! xo Karen

            CONTINUE READING

              The Power Of Appreciation

              POSTER appreciated more expected

              The power of appreciation…

              TWEET THIS NOW: People who are appreciated will always be and do more than is expected. This hold true in both love and business. @notsalmon

              Feeling stressed out and run down? Stress eating to soothe your nerves? Stop food addiction. Eat like you love yourself. Get tools to stop over-eating and under-self-loving – with THE DO IT PROGRAM – a life-changing online webinar which will rewire your thoughts and emotions around food. Already THE DO IT PROGRAM has helped hundreds of people to shred hundreds of pounds – for good! Get tools to learn how to love yourself enough to live a healthy lifestyle. Click here now to find out more – and learn my personal story of breaking my pattern of emotional eating!

              I’d love to hear your insights on the comment section below! What’s something which comes to your mind and heart when you read about the power of appreciation. Share your personal story or a personal happiness tool! I LOVE it when you share – because I love to find out about my community! Plus, many thousands of peeps read this inspirational website – so, what you share could be a helpful inspiration for someone else! xo Karen

              CONTINUE READING

                Best Selling Author • Over 1 million books Sold • Oprah Columnist • Brand Consultant • Motivational Speaker • Proud Mommy

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