Many of us start writing a food diary, but we usually leave it after a few days. This article contains some advice from someone who has managed to follow it for more than 30 years.
Steps
Step 1. Buy a notebook
If you wish, you can also purchase a cover with pockets to insert more notes. Using a program like MicroSoft Word, Open Office etc… is also an excellent idea to plan and organize your diet on your PC. Divide your works by years and months and save them in separate folders.
Step 2. On the first page of the notebook, make a calendar starting with Sunday on the first line, Monday on the second, Tuesday on the third, and so on for the rest of the week
After Saturday, leave some lines blank, then start with Sunday again. Put the day of the month next to each day of the week. There should be two columns for all days: Sunday through Saturday.
Step 3. As the title of the columns, write the words:
"Calories", "Weight", "Physical activity".
Step 4. Put a paperclip at the end of the page to remind yourself to review it during and at the end of the day
Step 5. Make a note of everything you eat and its calories
Start on the second page of the diary. If you are part of one of the Weight Watcher's ™ programs, add the recommended points as well.
Step 6. At the end of the day, add up the calories / points and put the total sum on the first page of the notepad
Step 7. Also write down how you feel physically and mentally
Also note any temptations you can resist. Don't forget to write down the duration and type of exercise you did during the day and anything you think is relevant.
Step 8. Try writing the 4 days data on one page
Divide the page into four equal sections with a pen and try to have enough space for each day. This will help you to get an overview of your progress. Alternatively, you can decide to dedicate a full page for a day so that you can write more information.
Step 9. At the end of the week, make a total sum
On the main page (calendar), make a total of calories ingested (or points earned) and also take note of your weight. When you finish your first notebook, you will have an idea of how many calories / points you need to maintain a stable weight. You will also be able to check in which weeks you gained or lost weight. You will also learn to understand the mechanisms that trigger the need to eat more or less food.
Advice
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Structure example (using a point system):
- Calories / Points / Weight / Exercise
- D 20
- L 25
- M 30
- M 35
- G 20
- V 25
- S 30
- Total Points 185
- Take care of your diary and look at it often. It will also be an interesting experience to read old diaries and notice changes in your eating habits, your weight, your emotions.
- Keep writing starting Sunday through Saturday, noting your weight, points and physical activity.: ------
- In the pockets of the cover of your notebook, insert recipes, tips etc …
- Learning the points method of Weight Watcher's ™ programs is much easier than counting the calories you eat. In fact, counting calories, for example, you don't have to exceed the daily amount of 1,200, instead with the points, they would be about 20 or 30 and each food has its own score.
- A very practical tip is to try to follow one of the Weight Watcher's ™ programs. You can also sign up permanently with the benefit of getting 6 free weeks if you reach your target weight.
Warnings
- Don't obsess about your food diary, write to us every day, but don't think about it every moment of the day.
- Remember that your diet and weight must always be balanced. Also contact specialists.
- Make the effort to journal every day, don't give up! You will see that it will soon become a habit.
- If you are careful, you will certainly be able to lose weight. Take note even when you're not on any diet, even if you ingest 5,000 Calories one day! Don't stop writing if you can't reach your goals. You will understand what are the reasons that lead you to crave certain foods at certain times.
