Posted by: Dr. Tyrone A. Holmes | June 6, 2012

Lose Weight WITHOUT Dieting: Tip #67 – Keep a Food Journal

As a lifestyle coach, I often have my clients keep a food journal.  It’s a great way to draw a very specific picture of your daily food intake.  What I have found is that many of us are unaware of what, and how much, we are eating.  I know that sounds counterintuitive because nothing gets into your mouth without your knowledge (at least I hope it doesn’t).  But what I have found is that a food journal is an eye-opening experience for many people struggling with their weight.  When they use their journal completely and honestly, people are often shocked to discover how much unhealthy food and useless calories they are consuming.  Research has shown that keeping a food journal is one of the most effective steps you can take to facilitate long-term weight loss.  To keep a journal, simply take the following steps:

  1. Record everything you eat and drink.
  2. Note the time, location and activity you’re engaging in at the time of the meal (e.g., watching television, talking with friends).
  3. Describe how you felt at the time (e.g., bored, happy, sad, stressed).

Steps two and three can give you an indication of triggers that cause you to overeat. For example, do you eat when you are stressed?  Do you often eat in front of the television (a habit you want to avoid)?  Do you eat more when dining with friends?  Do you eat unhealthy foods at a particular time of the day?  Pay attention to your eating patterns and modify them when necessary.

NEXT POST – June 10, 2012                    

Cycle Log: Competition Phase Week 8

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