Years ago, if you asked Justin Seedman, ACE Certified Health Coach, Personal Trainer and owner of JustinFit, LLC, if he would encourage his clients to take down their food intake, he would like to do it "Yes". And that was a great answer, because research shows that people who document what they eat are more successful at losing weight and keeping it.
Today, however, Seedman, like many other health trainers, has not used any popular calorie counter with his customers anymore. He considers this technique too time-consuming and tedious. Customers are overwhelmed by having to record every sip and every crumb they consume, and it becomes a source of distress for a short time, ultimately leading to non-compliance.
According to Seyman, problems arise when a customer focuses solely on counting calories using online apps. He saw problems with the databases and food labels used in the databases.
"Research shows that the actual calorie content of what you eat is often significantly higher or lower," explains Seedman. "The FDA [Food and Drug Administration] allows for inaccuracies of up to 20%." The food journal, which only counts calories, does not take into account the nutritional content of these calories Many people will choose foods that are lower in calories but less nutritious than foods with higher calories For example, some people can choose a 1
These days, Seedman prefers tools like You Ate, an app that helps users pay attention to what they actually eat. They take a quick picture of their food and just mark it as "on the way" or "off the beaten track". You Ate shows what has been eaten on a photographic timeline so that customers can make mindful decisions in the future. You can add notes and details to see why they made that choice and how they felt.
Lee Jordan, ACE Certified Health Coach and Behavioral Change Specialist, uses the Meal Logger, which is another free, photo-based tracking tool, along with You Ate. Jordan specializes in working with clients who want to lose 100 or more pounds , For Jordan, it is an easy way to use images to make their clients aware of their own habits in order to improve their self-efficacy and give them the feeling that they are playing a positive, active role in their behavioral change.
During the photographing, Lee is meaningfully emphasizing behavioral changes. He suggests that many health trainers erroneously spend their time on "what" people eat, which is primarily the territory of a registered dietitian and misses the larger sphere of influence – the behavior and the associated emotions around the "what".
In this wide-open space at an amazing collaborative conversation awaits the "what" instead of about the "what," explains Jordan, "where clients and coaches can work together Sustainable Change. "
San Diego-based personal trainer and Precision nutrition trainer Maggie Rintala believes that the simple act of recording food intake can change what its customer will eat. However, this task does not rush them.
"There are different habits that we practice before a food magazine," explains Rintala. "I focus on things that they can add to their current routine, simple habits like eating slowly, stopping at 80%, using the hands as a measuring aid for macronutrients, etc. That will get the majority of people moving in a positive direction. When they make a food journal, it's two weeks, and customers can use a spreadsheet I provide for them, do a Google Doc, take pictures, or use an app. "
Rintala's clients also track their emotional state during and after the meal. She is interested in the time they eat, how long they have to eat and with whom they eat. She values that information and makes her focus on what works.
"It's easy to stick to a" todo "list that constantly reminds us of all the things we need to do," Rintala suggests. "A habit that has dramatically increased my happiness quotient is my 'TA-DA!" – List. All day I write down what I do. This habit works well for behavioral changes because there are things you already do that work well for you. If you notice what works, you will create awareness of your habits. It's a lot like positive reinforcement with children. And in many ways, we educate ourselves when we create new habits, so be a good parent and reward yourself by identifying behaviors that will do you good. "
Leigh-Ann Webster is the founder of 52 Healthy Weeks, an online and telephonic nutrition program, and also waits several weeks to start the journaling process with her clients.
" After two weeks I ask her Make a three- to five-day food journal that contains what you ate (you do not have to measure). where they ate (at home or in the restaurant), how they feel about energy and positivity (morning, noon and evening), what they drank and how much water they consumed, "Webster explains," after reviewing their decisions I urge you to re-report next week, but this time I ask you to focus on the nutritious food you can add to your diet. After that, we begin to think about what will and will work for them. My goal is to create awareness between eating and drinking and exercise, energy and brain power. "
When customers are ready and enthusiastic, Webster also encourages them to analyze their sleep patterns, either through apps or a simple pen-and-paper approach, and asks them to scale their energy on a scale of 1 to 10 She believes it is crucial for a positive behavioral change to help clients see the connection between what they eat and drink and the physical and mental feeling. The approach to journaling food depends on As a health coach or exercise specialist, it is important to determine which journaling approach gives the customer the most importance and the most positive behavioral change, and which, if you are able to deliver an unbiased, to create a flexible environment that allows an open dialogue between you and your customers.
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