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Food Diary

5 Tips for Losing Weight Using a Food Diary!

Posted on March 5, 2020February 28, 2020 by Kathryn Eyring

A food diary creates personal accountability. When you honestly note everything you eat, you’re more likely to stick to healthier food choices.

In a study published by the American Journal of Preventive Medicine, participants who wrote down what they ate at least six days a week lost twice as much weight as participants who kept food records once a week or less.

So, are YOU ready to get started?

5 Tips on Keeping a Food Diary

Tip #1

It’s your own personal diary, so make it as brief or detailed as you like, but diary notes would typically include your current weight, meal or snack, beverage, time of day eating or drinking, and how many glasses of water are consumed daily.

Tip #2

Keep your food diary with you at all times. A small pocket notebook updated after every meal, snack, or drink is perfect. If you wait until the end of the day, details will probably slip your mind (maybe even intentionally).

Tip #3

Write down your estimated portion that was eaten (cups, ounces, etc.) and learn what your “normal” portion sizes are supposed to be.

Tip #4

Be honest with yourself! Feel ashamed of a “bad” day when you lost control? Your recorded indulgences may motivate you to avoid the junk next time! Keep it REAL.

Tip #5

Review your food diary every week. Can you find small changes that will help you to make better food choices today… or tomorrow?

Bonus: When you keep tabs on what, how much, and when you eat, you’re likely to lose weight, but ALSO, you may be able to determine which foods trigger swelling or headaches, cause sugar cravings, or keep you feeling satiated longer.

Click here for a free printable food diary.

Click here to read about Aging Gracefully at a Healthy Weight!

Please share your comments below!

Have you ever tried a food diary?

If yes, was the hardest part being honest with yourself?

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8 thoughts on “5 Tips for Losing Weight Using a Food Diary!”

  1. Karen Thom says:
    January 7, 2020 at 7:24 pm

    Yes, I used an app (can’t remember the name) that I tracked my food intake with about 5 years ago. Once I got started with it, I loved it. It had calories listed that were easy to look up. I am a fair person, and probably listed more calories than I actually ate when estimating. I lost approximately 10 pounds. Didn’t find it hard at all, to be honest with myself. Was a great motivator.

    1. Kathryn Eyring says:
      January 8, 2020 at 10:17 am

      Good to hear, Karen!

  2. Linda says:
    September 15, 2019 at 5:28 am

    I learned years ago in WW to “journal only when you want to lose weight.” Linda

    1. Kathryn Eyring says:
      September 23, 2019 at 10:16 am

      That’s great! haha

  3. Loretta H. says:
    April 13, 2019 at 10:26 am

    These tips are very good. I did something like it when I was in Weight Watchers.

    1. Kathryn Eyring says:
      April 13, 2019 at 4:37 pm

      So glad you like! Yes, that makes sense that Weight Watchers would ask dieters to track their food.

  4. Jim Chrzan says:
    April 8, 2019 at 10:04 am

    Great suggestions Kathryn! Now I just need to act on the suggestions and start my diary. :>)

    1. Kathryn Eyring says:
      April 9, 2019 at 1:31 pm

      Funny, but it may be harder to keep a diary than to reduce caloric intake!

Comments are closed.

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