Did you know that in a study published in the American Journal of Preventive Medicine, researchers found that among 1,700 people in a weight-loss program, those who kept a food journal lost twice as much weight as those who didn’t.
Do you track your food intake?Journaling your foods can be beneficial for more than weight loss. It’s also a common tool used to identify food allergies and gastrointestinal problems, missing food groups and lack of nutrients. If you feel that you have some issues with certain foods. tracking how you feel and how your body responds to them can help you identify what is not working in your diet.
I know that I have found out a lot about myself when tracking food. Things like cabbage, carrots, and wheat are problems for my digestive system. I have also found out that certain brands of granola, dairy and yogurts are not ok while others are. This is because I am assessing how I feel, look and respond to eating them.
Here are some of my tips for food journaling:
1.) Download an app to track your food intake. I like using MyFitnessPal because its Free and you can easily track your food on there as well as have a coach be able to see what you are eating. For me as a macro coach, I do frequent checkins with my clients by looking at the food quality and I can help with minor hiccups along the way.
2.) Tracking your food brings out the honesty ( or not so honest) you. If you nibble you track it which might seem like a pain but in the long run you might have been "nibbling" your way to extra calories that you didn't even realize you were doing.
3.) Be consistent. You are only as good as the food you measure and track. If you are "eye balling" your food intake you are just guessing your results. Be strategic about what you are doing and it will have a precise outcome.
4.) add the extras. Noting your mood, time, location and who you’re eating with can help you discover triggers and influences, such as eating when you’re stressed or certain friends who tend to encourage unhealthful choices.
By using these tips and tricks you can have your sense of control over your food intake. The more you know about your body and yourself the better you can manipulate and change your behaviors to match your goals.
I am always available to all of you for macro coaching and training programming. All it takes is the simple decision to commit !