{"id":1522,"date":"2021-01-14T11:03:04","date_gmt":"2021-01-14T11:03:04","guid":{"rendered":"http:\/\/www.targitfit.com\/blog\/?p=1522"},"modified":"2021-01-14T18:11:44","modified_gmt":"2021-01-14T18:11:44","slug":"dear-diarythe-benefits-of-keeping-a-food-journal","status":"publish","type":"post","link":"https:\/\/www.targitfit.com\/blog\/dear-diarythe-benefits-of-keeping-a-food-journal\/","title":{"rendered":"Dear Diary\u2026The Benefits of Keeping a Food Journal"},"content":{"rendered":"
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Food journals have shown to provide significant help for people who have trouble losing weight.<\/p><\/div>\n

In this age of social media and publishing every random thought that occurs, you\u2019d think that keeping a food diary would be easy. But if that were true, then so many people wouldn\u2019t still be fighting the battle to lose weight. Maybe you\u2019ve heard the advice before\u2014that keeping a journal to track your food intake can be beneficial\u2014and maybe you rolled your eyes. Or, possibly, you thought it was a good idea but just haven\u2019t gotten around to doing it yet. Well, it\u2019s time to take this weight loss secret seriously. A study published by Kaiser Permanente<\/a> found that keeping a journal on food intake can double weight loss, and the more detailed the diary is, the more weight you’re likely to lose.<\/p>\n

What\u2019s more, listening to and understanding your body is important in general, but especially when you\u2019re trying to lose weight. Health<\/a> says that keeping a food journal will shine a light on issues such as why you eat when you\u2019re not hungry, how who you\u2019re eating with may affect your meals, and can even identify foods you may be allergic to or that have negative effects on your health. \u00a0Armed with that kind of insight, you\u2019ll be more in touch with your body and its relationship with food, and will be able to fine-tune your eating habits to reach your goals. So grab a notebook and a pen and start writing to lose weight.<\/p>\n

The Magic Of Writing<\/h4>\n
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When you write down everything you consume, you get a better picture of how much you’re eating as well as whether you’re eating healthy.<\/p><\/div>\n

One reason food journals can be so successful is that they track the amount of food you eat to give you an accurate picture of what you\u2019re actually eating. Kristin Kirkpatrick<\/a>, a Registered Dietician, says that clients routinely tell her they hardly eat at all, yet still can\u2019t seem to lose weight. One of the first things she does is have them start keeping a food diary, and they\u2019re always surprised at how much they really do consume.<\/p>\n

That\u2019s because many people have gotten used to eating on the run, so they subconsciously dismiss any food not eaten at the dining room table. Another trick of the mind is that they don\u2019t see the \u201clittle\u201d calories adding up: a handful of chips here, half a sandwich there, several spoonfuls of Ben and Jerry\u2019s furtively scarfed down in the middle of the night (if you don\u2019t eat it from a dish, it doesn\u2019t count, right?). It all does add up, though, and writing it down makes you accountable, putting you face-to-face with the truth of how much you\u2019re really eating.<\/p>\n

How To Keep a Food Diary<\/h4>\n
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Yep, keep track of everything you drink, too.
Image by Fredrik Rubensson\/Flickr<\/a><\/p><\/div>\n

Keeping a food journal is about more than writing down what you eat. According to Organic Authority<\/a>, there are several important issues that need to be kept track of that relate to the food part of the log. Start with writing down the time of day you\u2019re eating and exactly how much of each item you consume. Plus, every time you eat, you should record your hunger level, the reason you\u2019re eating (stress? it\u2019s noon? I\u2019m bored? everyone else is doing it?), how long it takes you to eat, and reactions, such as whether the food affects your mood or makes you feel contented, happy, hyper, nauseous, tired, or irritable.<\/p>\n

Periodic summaries are essential, too. Do it daily, do it weekly, or do it monthly, but the summaries will centralize the data on the food you\u2019re eating and give you the clearest picture of your diet. What\u2019s more, summarizing reveals patterns in your health, moods, and eating habits, and identifying those can do more than help you lose weight. That information can end up being vital for improving your general health.<\/p>\n

Get In the Habit and Don\u2019t Stop<\/h4>\n
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After a few months of keeping a food diary, you might be surprised at how motivating it can be.<\/p><\/div>\n

However you choose to record your experience with food, make a commitment to do it consistently for at least 90 days. By then, the habit should be ingrained enough that you won\u2019t have trouble keeping it up if you want to or if you haven\u2019t reached your goal yet and need<\/em> to keep journaling. You\u2019ll be surprised at the picture the diary will paint over those 3 months and may be even more surprised at the incentive you get from reviewing it.<\/p>\n","protected":false},"excerpt":{"rendered":"

In this age of social media and publishing every random thought that occurs, you\u2019d think that keeping a food diary would be easy. But if that were true, then so many people wouldn\u2019t still be fighting the battle to lose weight. Maybe you\u2019ve heard the advice before\u2014that keeping a journal to track your food intake […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1522","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/posts\/1522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/comments?post=1522"}],"version-history":[{"count":5,"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/posts\/1522\/revisions"}],"predecessor-version":[{"id":3014,"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/posts\/1522\/revisions\/3014"}],"wp:attachment":[{"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/media?parent=1522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/categories?post=1522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.targitfit.com\/blog\/wp-json\/wp\/v2\/tags?post=1522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}