Keeping an Accurate Food Diary
A food journal helps you to record your daily food intake as you go through an intensive fitness program, such as: an accurate picture of what you eat daily, a good way to gain more control over your diet, give you a good insight into what you’re eating and how it affects your health and lifestyle, and, best of all, may help you manage or lose weight or eat healthier.
Set up your diary
Decide where you want to set up your food diary, whether it be in a notebook or by downloading a food journal app on your smart phone, what’s important is to keep a record of the date, time, place, item eaten, quantity consumed, and some comments at your end. If you have chosen a notebook, select one that has a lot of pages for your daily track and if it’s an app, you can download from the web or you can try online tracking device.
By accurately recording everything that goes into your mouth and being specific in noting down the actual ingredients in some complicated dishes, you’ll be able to recall what foods went into each dish and its equivalent calories. In addition to this, don’t forget to also record snacks, beverages, and, most of all, your total water intake so you’ll have a better insight on whether you need to consume more water to help you hydrated.
Your reactions and impressions are important to know your food choices, such that you have to record these in details: your impressions to the meal served before eating them, as well as 20 minutes after eating; your reactions to the variety of foods that you have eaten, noting down what particular foods satisfied you and give a reason for that; your moods during the meal and your hunger level; and instances of side effects after eating, like feeling nauseous or having an upset stomach.
Look for food patterns in your eating habits
By analyzing the pattern of your food preferences, you are able to determine if some foods affect your moods or which meals leave you hungry or satisfying or what situations do you tend to overeat.
Track your progress toward a goal
A food diary can be a motivating tool, if your goal is to lose weight, to help you reach that diet plan, such that being able to track your progress can be inspiring for you to keep on going until you feel satisfied and happy on this chosen path to your goal. To track this significant progress, record your weight at the end of each week and see if it is fluctuating and note what foods were eliminated for helping you maintain weight without feeling hungry or weak, and record what exercises you have performed during your food diet journey.
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