5 steps to a perfect weight loss diary

Have you ever thought about keeping a journal of your entire weight loss journey? For many people, practicing journaling regularly may seem simple, but it is the key to unlocking healthy habits for better health. increaseheightblog.com suggests you use the following tips to build an effective weight loss diary.

To start, we need to choose a notebook that is pretty enough that you want to use it every day. It can be a spring-loaded notebook or a simple lined pad. Next, consider what to keep in the log. Keeping a record of each food and drink you consume each day helps you paint a clearer picture of your current eating habits.

In addition, the form is also used to guide meals and nutrient intake. The diary has the effect of remembering what you have eaten. It is a useful tool to assist in the planning process of meals as well as snacks.

Be specific by including servings of each food and drink. Keeping a highly accurate weight loss diary means keeping a record of everything you consume, including checking flavors while cooking.

In addition, mindless snacking has become a common habit. So the diary must accurately reflect little by little what you put into your body. Let’s consider incorporating the following ideas with increaseheightblog.com to somewhat aid in keeping food and drink records in your weight loss diary.

Nutritional data

You should record nutritional data for each food item in your weight loss diary if possible. But keep in mind that this is different from what is listed on the packaging.

If you don’t know the exact amount of food consumed, you can visually assess it to get an estimate. In addition, a nutrition information website or app may provide details on calorie, protein, fat, carbohydrate or fiber content if information labels are not available for reference.

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Another way is to use a formula-based breakdown to work out the nutrition facts of home-made foods.

Weight loss diary will have nutrition data

Keep a record of the foods you eat during the day

In the experience of those who used to keep a weight loss diary, it’s easier to record all of the food at once at the end of the day, rather than little by little after each cooking session. The most important thing is to find the system that works best for you.

Moreover, keeping a weight loss diary around throughout the day reminds you to take more responsibility for yourself to make the healthiest choices. Or at the end of each day, you can also take some time to sit back and read your diary to listen to it reflect on your choices.

Meal time

Keep a record of when you eat and how much time you spend eating to gauge how often and how quickly you eat.

Eating in a hurry is a common problem that leads to overeating, when the body doesn’t have enough time to determine if you are full or not. For that reason, dieters prefer to eat on a regular basis rather than sip throughout the day. This option helps you manage portions and stick to healthy eating habits.

Eating time is something to write in your weight loss diary

Eating time is also a data that needs to be recorded in the diary

The consequences of regular eating are overconsumption of empty calorie foods that do not cause satiety, and lead to weight gain if you are in a state of true hunger. It’s also a sign that you’re missing an important nutrient (like fiber, protein or healthy fats) or that you’re not eating enough at every meal.

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Food and drink environment

Keeping track of where you eat (or who you eat with) will provide insight into the factors that influence eating habits.

When eating alone, will you eat in front of a laptop or TV screen? Do you sit at the table or eat while standing? When you go with friends or family, do you eat more than usual?

Finding the answers to these questions helps you begin to realize and make meaningful changes. By reflecting on your habits on the pages of your diary, many new things about yourself will gradually be discovered.

Food and drink environment

The environment also affects your eating habits!

Rate your hunger level

Try to rate your hunger before each meal using a scale of 1 to 5 (1 for least hunger and 5 for highest). This habit gives you an opportunity to think twice before making a decision to consume food.

weight loss diary
Recording will help you realize how often you feel hungry and crave food

If you find yourself regularly eating even when you’re not hungry, find out all the possible reasons behind your choice and keep your diary updated. After each time, its influence on your eating habits will gradually increase.

In case you eat often because you are too hungry, it is necessary to increase the adjustment of foods that have the function of suppressing hunger, helping to overcome persistent cravings.

Save your feelings

Finally, if you tend to choose eating as an emotional therapy as well as a stress reliever, try describing this feeling in a weight loss diary. Writing about how you feel before and after a meal helps you understand which emotions trigger cravings and how certain foods affect you.

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Save your feelings

Emotional cravings are the “stone” in the middle of your weight loss journey, so pay attention to your emotions when eating!

Being aware of the specific situation or environment that leads to cravings is the first successful step in your journey to regain control over your physical and mental health. Once these factors are understood, coping strategies can work better in the future.

Honest advices

Always remember, a weight loss diary is an accurate reflection of who you are. Instead of feeling embarrassed or judged by your eating habits, take the opportunity to get to know yourself better.

And what’s even more important is that this method is not for everyone. For example, someone recovering from an eating disorder may find the process not as healthy as consulting a behavioral psychologist.

Ultimately, healthy living isn’t just about a journey or a destination. Don’t be too harsh on yourself, friends! Try to do what’s best, move forward, fortify yourself with knowledge to make a different choice next time.

If you are working out with a personal trainer 4.0 from increaseheightblog.com, don’t forget to share your weight loss diary for more detailed advice on the right nutrition, friends!

Reference source

Weight Loss Journal Ideas https://www.verywellfit.com/create-and-assess-your-food-journal-in-six-steps-3496063 Accessed: 01/04/2020

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