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 used a food diary 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
Written by Kathryn Eyring
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.
Food Diary 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).
Food Diary Tip #3
Write down your estimated portion that was eaten (cups, ounces, etc.) and learn what your “normal” portion sizes are supposed to be.
Food Diary 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.
Food Diary 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
Please share your comments below!
Have you ever tried a food diary?
If yes, was the hardest part being honest with yourself?
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.
Good to hear, Karen!
I learned years ago in WW to “journal only when you want to lose weight.” Linda
That’s great! haha
These tips are very good. I did something like it when I was in Weight Watchers.
So glad you like! Yes, that makes sense that Weight Watchers would ask dieters to track their food.
Great suggestions Kathryn! Now I just need to act on the suggestions and start my diary. :>)
Funny, but it may be harder to keep a diary than to reduce caloric intake!