Keeping a diet dairy or food journal can be an important part of a successful diet and weight loss plan. If you're learning how to plan your meals and reduce your caloric intake, tracking your results day by day can provide a clear record of the types of foods your eating. Journaling will also provide a record of your efforts, which can provide motivation over the long term.
Diet Journaling
Free online diet journals can be found on a variety of diet websites. Sites such as FitClick or FitDay offer free membership and once you log in you can create a personalized journal. Some journals provide a space for open note-taking, while others provide food menus or lists from which you can select and record your diet. Reviewing your journal will help you know if your food selections are well-balanced and varied enough to promote healthy, gradual weight loss.
Counting Calories
The typical weight loss plan allows for 1,200 to 1,800 calories per day depending on your weight, height, and gender. Calorie counters offer a list of foods and serving sizes, and you can use this information to summarize exactly how many calories you are consuming in each meal. Over time you'll find that you develop a general sense of the total calories in a serving size of food, and if you are keeping a detailed journal, you'll be able to note the calorie totals for your favorite foods and meals.
Assessing Results
You can use a food dairy and calorie counter to total your daily or weekly calories. As you track your weight loss, you may wish to consult with a doctor or nutritionist about your food choices and weight management progress. If are struggling to lose weight, a professional can often help you to adjust your diet by reviewing your calorie totals and weekly meal records.
Locating Resources
A variety of websites offer free diet journals and calorie counters. Medical organizations, such as the Mayo Clinic and the National Institutes of Health provide basic printable resources, while more comprehensive diet sites such as FitDay and FitClick offer interactive journals. These interactive programs allow you to add and store all of your information in one online account, making it easy to record your eating habits and diet progress.
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