Keeping track of what you eat throughout the day is not always simple. You remember eating breakfast, but how many times did you stop by the candy bowl on the receptionist's desk, and was that three--or six--crackers before dinner? Chances are, by the end of the day you have an idea of what you've eaten, but you won't remember everything. If you're trying to lose weight, those small things you don't remember can add up to hinder your ability to shed pounds. Tracking what you eat in a daily food journal can help you monitor calorie intake and provide insight into your eating habits.
What It Is
A food journal is a record of what you eat and drink each day. Food journals track information on serving sizes and amounts of calories. For further insight into your eating habits, the U.S. Department of Health and Human Services recommends recording when you eat, with whom you eat, and how you feel physically and emotionally when you eat. The amount of detail you include depends on personal preference, and informal records are as effective as detailed logs.
How It Helps with Weight Loss
If you want to lose 1 lb. per week, you need to cut out 500 calories per day by eating less and/or exercising more. Keeping a daily food log increases your awareness about how many calories you consume and the nutrition value of those calories. Journaling and reflecting on your food choices enables you to identify foods and behaviors to change, set goals and measure progress.
Research
A study conducted by Cornell University in 2007 concludes that many people eat without thinking about it, which can lead to overeating. During the first part of the study, participants estimated they made about 15 choices relating to food in a day, but actually made more than 200. In the second part of the study, researchers concluded that failure to reflect on food choices and environmental factors could lead participants to consume up to 31 percent more calories without realizing the increase in intake. Keeping an accurate food journal forces you to pay attention to your eating habits. A 2008 study by Kaiser Permanente's Center for Health Research strongly recommends daily food journals as one of the best strategies for weight loss, concluding that participants who kept a daily food log lost twice as much weight as participants who did not journal.
Methods
Food journals come in all shapes and sizes. Some journal keepers purchase a special diary for tracking food, while others jot down entries in a small notebook. Nutrition websites offer printable charts or online tracking tools. Mobile device applications link to online food logs to make tracking convenient when you are out. Online tools typically have built-in calculators so you don't have to refer to nutrition labels for calorie and nutrient counts each time you eat or drink. Informal journaling methods can be as simple as noting your intake on sticky notes, in emails to yourself or through Twitter. The trick is to use a method of journaling that fits your lifestyle.
For Best Results
To achieve the most accurate food log, make an effort to record foods and beverages as you consume them. Measuring your food helps determine an accurate calorie count. Honesty is also important. If you ate seven cookies, noting only two cookies in your log will not help you learn from the experience. Journaling after eating too much is an excellent way to reflect on what triggered the overeating and may help you avoid the trigger in the future.
References
- U.S. Department of Health & Human Services: Eat Healthy
- Centers for Disease Control and Prevention: Healthy Weight
- Cornell University: Mindless Eating The 200 Daily Food Decisions We Overlook
- Kaiser Permanente Center for Health Research: CHR Study Finds Keeping Food Diaries Doubles Weight Loss
- University of Kentucky: Why We Eat What We Eat
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