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Anyone who has ever been on a weight loss quest knows what it's like to become familiar with the latest dietary trends or to use tons of money for the latest health components A very simple and effective weight loss tool that has been around for decades, and has proven itself for good reason: it works.
A new study shows that using a food diary is the proven weight-loss hack that still works. (See also: 10 women share their best tips for losing weight.)
Why food journals work for weight loss
I've been using a form of journal journalism in my practice for years because I see the results.
This can be a powerful way to recognize habits and notice progress over time. One of the first things I ask a new customer is how he feels about trac king their shot. While many are aboard, it's not uncommon for someone to say, "I tried, but it took too long."
New research shows that food journaling does not take ages to be effective. The study, published in the journal Obesity looked at how 1
It turned out that the "most successful" participants – those who had lost 10 percent of their body weight – spent an average of 14.6 minutes on self-monitoring of the end of the experiment. That's less than 15 minutes a day! You'll probably have five times the time to scroll through your social media feeds or swipe left or right in a dating app.
What matters to me in this study is that the authors used both an educational component and self-monitoring as a tool that helps people to become more aware of their habits and then to use what they have learned To create behavioral changes. This can help build resilience and confidence over time, which can help keep someone on the right track in the long term.
If you track your mood and find out what you can relate to what you eat, it can also shine. By writing down how you felt before and after eating, or adding details to your dining environment or restaurant, you can also show how other things affect your choices.
So, should you run a food journal?
While a food journal is an old-fashioned concept, there are many ways to apply it to the modern lifestyle on the go. For someone who is working towards a weight loss goal or wants to keep up with lifestyle changes, a food journal can be a very attentive, tangible tool. Yes, it can highlight areas where you are having trouble (these office donuts maybe?), But it can also show you what works (you've packed healthy food every day).
One major barrier that keeps people from trying out food magazines is fear of court. Many people do not want to record food or meals that they are not "proud of", whether or not they share it with other people. But I would encourage anyone to stop looking at foods as good or bad, but rather use food protocols as mere data that can be used as a basis for making decisions.
Instead of saying, "I ate a donut breakfast – WTF is wrong with me?" You can say, "Okay, I ate a donut that mostly contains empty calories from sugar, but I can make up for that by I make sure my lunch contains plenty of vegetables and protein, so my blood sugar is more stable and I do not pull. " I do not get hangry. "
Although there are obviously many benefits to weight loss and health from using a food journal, there are some people that I would not recommend this tool for .There are people who feel like this Track what they eat, trigger an obsessive mindset, or raise dust in connection with a previous eating disorder or disturbed eating behavior. (See: Why I'm Deleting My Calorie Counting App Forever)
Work with one nutritionist for another To find a strategy that will help you keep up with your goals, but do not get you excited.  How to use a food journal
The most important thing you need to do if you want to succeed in a food diary? Make it a part of your everyday life – that is, it's convenient to do!
If you have a notebook and pen with si If it sounds like too much, you can use your phone. I'm a big fan of tracking apps where you can track food and activity, and I use an app with all my clients for their journaling, messaging and video sessions. Even the Notes section or a Google document may work well. (You can also download one of these free weight loss apps.)
Study participants were encouraged to follow up throughout the day (also known as "writing if they bite") and their calorie balance for the day as an overview You can help them plan and avoid accidentally going overboard.
However, if you find that it's better to log everything at the end of the day, as long as you can stay consistent, do it. Try setting a warning message on your phone as a reminder to track.
Regardless of the weight loss method chosen, you should make sure that it is realistic, healthy and suitable for your lifestyle.