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Tips on How to Keep a Food Journal

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You may be struggling to keep your weight down or you know of someone who needs help with keeping their weight in check. You may have tried all sorts of diets already but can’t keep following it forever. If this is the case, finding another solution may help out such as keeping your own food journal. It’s true that you can lose weight with the help of diet and exercise but if you are wondering why your weighing scale is proving otherwise, it might be because your eating habits are being dictated by your brain.

Have you ever found yourself eating more than is necessary because you are stressed, angry, or emotionally compromised because of a bad breakup? Well, you might not think much of this but it can actually add pounds to your weight. So what can you do to fix this? This is where food journaling comes in. Keeping a food journal can actually make you more accountable because you need to write down everything that you’ve been eating, the calories they contain, and frequency. This way, you will see what your eating habits are like and what changes you can make to help you shed those extra pounds.

Tips to Keeping a Food Journal

If this is your first time to maintain a food journal, you’re probably thinking on how you can keep at it. Well, here are a few tips to help you out.

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Place it on your nightstand

When keeping a food journal, make it a point to keep it by your nightstand so that you will be able to update it before you go to bed. This is the time when you are less distracted so you won’t have any excuse not to write what you’ve eaten for the day and how much.

Stay honest

Your food journal will be completely useless if you don’t be honest with yourself. This journal is where you will put all of the foods that you have eaten from the moment that you wake up all the way to bed time. This means writing down even the candies that you chewed on between meals, or the coffee you ordered from the cafe. Everything must be written down.

Take a picture

If you want to lose weight, you can start by taking a picture of yourself in your underwear, front and side. Do this every week, at the same time, preferably in the morning before you have your meal. Studies show that those who take a picture of themselves every week are more likely to lose weight compared to those who don’t. You can add your picture to your food journal so you will be able to monitor your physical appearance.

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Accuracy is the key

To make your food journal effective, you will need to be as accurate as possible. If you have eaten five chocolate bars, then write five. There is no use to altering the number or amount of food you have eaten as you are simply lying to yourself.

Go into details

In line with accuracy, it would be a good idea to jot down the specifics of the food that you have eaten, the time you ate it, what your feelings were during that time, and the environment that you were in too. Adding as many relevant details to your food journal will give you a better sense of your emotional state as well as your eating habits so you will be able to adjust accordingly. 

Food journaling isn’t just about writing down in a notebook but you can also use your smartphone for it too. Keeping tabs of your eating habits can give you a much better idea on how you will be able to lose weight properly.

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