I just read this article from ABC News about a recent study. The study showed that dieters that kept food journals almost doubled the weight loss of dieters who did not keep a food journal. This goes along with everything I believe and teach.
Food Journals
People often underestimate how many calories they are consuming. That is one of the reasons that so many people have a hard time losing weight. People often tell me that they never eat or that they do not eat too much. However, when they take a log of it, they realize exactly how much they are eating and drinking.
Drinking
I typically have patients and clients start a food journal. They are often surprised at the amount of empty calories they consume on a daily basis. These empty calories include, but are not limited to:
- Drinks: Sodas, juices, sports drinks, and alcoholic beverages are not satisfying, but they can be calorie-filled.
- Sweets: Many people will eat a candy here and a candy there, not realizing how many calories are in those little bites of sweetness.
- Condiments: Sauces and dressings can add many calories to a meal.
Food Journals
Keeping a weight loss journal is an excellent strategy to lose weight and keep it off. This is especially true early in your weight loss journey. Most people are bad at estimating how many calories they are consuming per meal and per day.
Plan
- Get a food journal: It does not have to be expensive, any notebook you will do.
- Get appropriate measuring equipment: Food scales, measuring cups, and measuring spoons are important because your eyes can deceive you.
- Read labels: So that you know what a serving is and how many calories are in a serving.
- Calorie databases: Use calorie databases such as www.calorieking.com when food labels are not available.
- Log everything: Write down everything you put into your mouth. Everything!!! Don't worry. You will not have to do this forever, just until you are a better "food estimator".
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**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**
