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.”
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.
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Hi I’m Karen Salmansohn, founder of NotSalmon. My mission is to offer you easy-to-understand insights and tools to empower you to bloom into your happiest, highest potential self. I use playful analogies, feisty humor, and stylish graphics to distill big ideas – going as far back as ancient wisdom from Aristotle, Buddhism and Darwin to the latest research studies from Cognitive Therapy, Neuro Linquistic Programming, Neuroscience, Positive Psychology, Quantum Physics, Nutritional Studies – and then some.