Dieting is a big change in your daily lifestyle. One tested and recommended way of keeping track of what you have been eating and also to stick to your diet is to write down everything that you eat. This can be done in many ways and the way you choose will be driven by your own personal goals.
Some of the things you want to track about your eating are:
- Servings of carbohydrates, proteins, fruits and vegetables
- Grams of fiber, carbohydrates and fat
- Servings of water intake
- Number of calories you are eating with a meal
- Satiation level ( how much hungry or full you feel)
- Emotions that drove your eating like stress, loneliness or boredom
- What time you ate
There is no set and hard way of keeping track of your food. Some people have joined weight loss programs which provide them with journals which can be paper based or online. If no set journal is available with you, then you can search on the internet for free diet journals.
There are also many smartphone apps for tracking your dieting progress. In case you prefer a paper based journal, even that will do the work. Just get yourself a cheap spiral notebook or may be get something fancier – it all depends on your preferences.
This journal is also a handy tool where you can keep track of other useful health related information like your weight, exercise time, blood pressure, heart rate, medications/vitamins, weight and blood sugar etc. All these metrics are good measure of your weight loss progress.
Diet journal keeps you focused if you use it with all honesty and regularity. If you lie to your diet journal, it will be of no use. Whatever you ate, just write it down. And when you see that you have had a successful weight loss week, take a look back at what is written in the journal and reinforce it in the coming weeks.
Your journal is also a good place to record in case you had a tough week. You can see the records in it to see what went wrong and and according adjust your weight loss plan to deal with future such roadblocks. You stay totally focused by writing down your activities and what you eat.