Studies show that a food diary does not only facilitate weight loss – it Turbo-IT loads. When the Kaiser Permanente Center researchers Health Research followed more than 2,000 dieters who were encouraged to record meals and snacks, they found that the best predictor of whether a participant would lose weight was whether the person held a food diary. He eclipsed exercise habits, age and body mass index. The number of people lost books was directly related to the number of days they have written in their journals.
How your food diary is an essential tool to achieve your fitness goals:
1. Awareness: Instead of mindlessly consume meals, your food diary will help you become conscious of what you eat, how much and how often
2. Reality :. Once you realize that the majority of calories come from, you can make healthy changes, low in calories and eliminate the excess food with little nutritional value
3. Liability: By writing all foods you eat and calculate the number of calories per day and nutritional value to any meal, you are obliged to consider how an extra serving of pasta or dessert will consider
into your diet.
4. Routine: When you start a food journal, you establish a routine. This routine helps you to maintain a stable steady progress toward your goals even if you have a bad day.
How to use your food diary:
Start by writing down all foods and drinks that you eat on a daily basis ventilated for breakfast, lunch, dinner, & amp; amp; Snacks. It might be a little annoying that you measure your food during the first days, but make sure you pay attention to portion size. Note the time you eat each meal as well as all elements of your meal, including changing rooms, condiments and beverages.
Calculate your nutritional totals for calories, fat, carbohydrates, protein and fiber (calories are the most important). You can find the values ??for the most popular food items located online (www.calorieking.com), the nutritional label on the container, or a calorie counting book.
Be as specific as possible and try not to miss a day for the first 3-4 weeks, but do not beat you on it if you miss a day or two. The more accurate log of your food, the better your results will be it’s that simple. You need to see the good and the bad, everything in moderation. You will not need to keep a food diary indefinitely, but it is a valuable tool to achieve your initial goals.
Now, you owe nothing hi-tech to save your entries. A small notebook will be more than enough. The smaller, the better you can take it with you. It is best to complete your log entry after each meal to remember the little things that could add up to a few hundred calories by the end of the day. I really like “The Ultimate Pocket Diet Journal” Rober Lluch, because it is not only a food diary, it also has a breakdown of nutrients for several hundred food in the back of the book. So if you eat out, you can get a rough estimate of the approximate you eat.