Food Journaling

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Studies shows that those who kept a food diary for six months lost twice as much weight as those who kept no food record. Writing down what you eat makes you accountable for every bit of food that goes into your mouth, including high-calorie indiscretions. Keeping a food diary can also reduce or eliminate mindless eating, such as stuffing chips into your mouth while watching television.

Knowing you’ll need to write down those extra snacks can be a powerful motivator for skipping them. If you are deterred by the inconvenience of writing down everything you eat, there are tech advances, such as phone apps, that allow you to take pictures before and after your meals and snack. This will make journaling faster and easier. If you continue to journal for an extended period of time, you will notice the changes in your food intake and you will be able to monitor the progress you made towards reaching your health goals.

Make a column in your food diary that notes how the foods you eat affect you. You will find connections between certain food items you eat and how you feel afterward. For instance, if you feel bloated, have constipation or excess gas after eating a meal with wheat products, like pasta or bread, you may have an intolerance to wheat or gluten, which is a protein in wheat. Also, certain foods can increase your anxiety levels while other foods may have a centering and calming effect. You may not realize it right away, but over time, your food diary will actually make you want to eat healthier. Every time you write down a food that has a lot of calories in it, you'll want to avoid doing it in the future. Your food diary can actually help you to look at food in a whole new way. It's one of the best reasons you should want to start a food diary today. Your food diary will not help you enjoy new foods, but it will give you a reason to try to cut back on your calories.