Although planning meals and writing down what you eat can be a chore, this strategy can guide healthier dietary choices and help reduce cravings and temptations. Daily planning also is useful for staying organized and holding yourself accountable. Putting pen to paper can make the difference between creating a healthy fitness plan and actually following through with it, especially if you want to lose weight.
Benefits
Keeping a daily food planner can help you stay motivated to lose weight and meet your dietary goals, according to MayoClinic.com. People tend to feel more responsibility for sticking to their eating plans if they write down what they have for each meal and snack, especially if they keep the information accurate. Food journals also are useful tools for physicians. If you aren't sure how to improve your eating, share your journal with a doctor, registered dietitian or fitness professional. Such experts can use your journal to make recommendations.
Process
People often have a hard time putting in the work it takes to maintain a journal, so MayoClinic.com suggests tailoring the details to your lifestyle and schedule. If you only have time to jot down a few notes each day, try that for a few weeks and see if it makes a difference in your weight. If you're more detail-oriented, take more extensive notes. For instance, write down everything you eat, use the journal to plan your menus and grocery list, track your daily calorie counts and write down your reactions to foods.
Consistency
While you don't need to show your food planner to anyone else for it to work, it's important to be consistent and honest with the way you use it. Write in your planner every day, and record the information that's most important to you. The work you put into your journal may build your confidence and make you more determined to reach your goals.
Results
The results of a food journal can be quantitative and qualitative. If you have a particular food item you want to eliminate from your diet, use the journal to keep track of how often you give in to temptation and eat that item. Measuring your results emotionally and physically also can help. Use your planner to record how you feel each day, specifically related to the food you eat. As time goes on, you should be able to tell which foods make you feel best and which don't work well with your body. The planner also may help you figure out which situations trigger overeating or poor food choices.
Considerations
Although keeping a daily planner can go a long way toward helping you lose weight and keep it off, it's worth considering other factors. Regular exercise often burns more calories than you can cut from your diet on a daily basis. Use your planner to record your workouts, as well as what you eat. Aim for a routine you can do five or six days a week; include strength training, flexibility and aerobics, recommends the American Council on Exercise.
Member Comments