The write way to lose
Food journals can be written in notebooks or on Post-its, or you can go high-tech and use an online program that offers lots of bells and whistles to keep you motivated. Many of my clients prefer recording their problem meals or snacks (i.e., record all dinners and every between-meal bite) and other clients prefer to have checklists each day for their fruit and veggie goals, daily glasses of water, or 30 minutes of exercise.
I also suggest that you record the time when you eat, and how hungry you are on a scale of 1 to 10 before and after eating. This helps you get a better understanding of your cravings and food habits, and figure out whether you’re really eating when (and why) you should.
Overall, food journals serve two purposes. First, only those who really want to lose weight will actually use them regularly, so it automatically separates those with a commitment to getting healthier from those without the drive. Secondly, it helps put the brakes on mindless munching and makes us think before we eat or drink.
The Kaiser Permanente researchers set forth these guidelines for weight loss, based on their study conclusions:
- Keep daily records of food and beverages consumed and minutes exercised.
- Eat about 500 fewer calories each day.
- Follow the D.A.S.H. guidelines.
- Exercise a total of 180 minutes each week (e.g., 30 minutes for six days per week).
- Women: Have no more than one drink per day.
- Men: Have no more than two drinks per day
(PHOTO: CORBIS)
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