Dieters consume an average of 20 percent more calories than they estimate when they do not keep records of their caloric intake, according to "Handbook of Obesity Treatment." Not only could this slow weight loss of a dieter, but it could cause a person trying to maintain his weight to gain weight. Recording the food and calories you consume daily can assist you in recognizing poor eating habits and make positive, healthy nutritional changes.
Step 1
Measure all food you eat that is not individually packaged with measuring cups and spoons or a food scale. For example, a single serving yogurt cup does not need to be measured because the individual serving has been measured by the manufacturer. However, ice cream scooped from a quart-sized container should be measured to ensure that you know how much of the ice cream you are consuming.
Step 2
Record in a notebook all of the food that you eat. Include serving sizes of the food that you consumed.
Step 3
Log the food that you ate throughout the day into an online food dairy. A variety of free online food diaries are available, which will automatically calculate the calories and nutritional information of the foods you log. Additionally, these diaries will automatically calculate the total number of calories you consumed throughout the course of the day based upon the food you logged.
Things You'll Need
- Food scale
- Measuring cups
- Measuring spoons
- Notepad
- Online food diary
References
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD and Albert J. Stunkard MD; 2004
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