Keeping a detailed record of what you eat while dieting helps you monitor your calorie intake and expenditure. A study conducted by Kaiser Permanente revealed that participants who kept a food diary lost double the amount of weight than they otherwise would have. Being overweight increases your chances of developing heart disease, diabetes and depression, and losing just a few pounds will have a profound effect on your overall health. Talk with your doctor before beginning any new diet to be sure it is safe for you.
Step 1
Divide your diary into seven columns and five to six rows. The column headings will go across the top of the page, and your meals and snacks will go in the rows. Make your chart in a spiral-bound notebook or create one on your computer. You will need a new page for each day, so create a week or two's worth of charts so that you are prepared ahead of time.
Step 2
Label your columns with the headings: What I ate; How much I ate; What time I ate it; Where I was; Who I was with; What I was doing while eating; and How I was feeling during my meal. Label your rows: Breakfast, Lunch, Dinner and Snacks.
Step 3
Fill in the columns after each meal and snack. Recording the information immediately makes it easier to remember all the details. Carry your food diary with you to work, the mall and to restaurants, and write down all the information as soon as possible. Don't forget to include that handful of candy you grabbed at the afternoon meeting or the slice of bread you snacked on while preparing dinner. Forgetting these types of things gives you a skewed calorie count and makes it difficult to lose weight.
Step 4
Review your food diary each day to see when you are more likely to make poor food choices. For example, if you tend to eat junk food when you are bored, prepare for this by coming up with alternative activities to distract you. If you find that you eat more in restaurants or when watching television, you will be more aware in the future so that you stop after eating a reasonable amount.
Tips and Warnings
- Many software programs and Internet sites offer services that allow you to input your food-diary information and get feedback and advice. These might be helpful as you begin your food diary and get more familiar with the process. If recording your diet is unpleasant for you, use a visually appealing notebook or add graphics to your chart so that it looks exciting. Use inspirational quotes or pictures if this helps you.
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