Why keeping a food journal helps my clients lose twice as much weight

Adapted from article by Cynthia Saas RD, MPH

Keeping an inclusive and accurate food journal is probably the biggest challenge my clients face and I get it!  It’s a pain in the butt!  It is also the number one most important thing you will do if you truly want to achieve and maintain your all of your weight and wellness goals for life.

There are two ‘right’ ways to complete your daily food journal. 

Option One:  Plan out your day in advance. You will prepare for and log everything you plan to eat for the day before it even begins. This method is best for people that have chaotic schedules and limited time to make healthy food choices on the fly. In fact, it forces you to be armed are ready so you can overcome the common challenges that may have thwarted your efforts in the past.  Things like what to choose at lunch when you know you are meeting a colleague at a restaurant. What to eat at 2 PM when you are starved and didn’t bring a snack with you.  Or, how you will navigate dinner when you aren’t sure what you have in the house for yourself much less your family!  This method helps you avoid last minute scrambling and poor food choices.

Option Two:  Measure, weigh and record your food intake as you go. This method works best for those who want more flexibility and can make healthy decisions on the spot as long as they know how each food will fit into their daily goals.  There should still be some level of planning (like having a stocked kitchen) so that you have easy access to healthy foods that you enjoy.  It is equally as important to limit access to trigger foods that have thrown you off track in the past.  It’s not that you can’t ever have icecream again – but there is no need to keep a stockpile of it in your house if you know it is something you have a hard time resisting.  Instead, just plan for it and then go out for your favorite food vice.

The food journal option that absolutely does not work logging everything at the end of the day.  If you have ever tried to sit down at night and ACCURATELY recall everything you ate and drank for the day , chances are you’d forget a thing or two (or five), and you’d be way off on the total amounts of what you do remember. On average, people underestimate how much they eat by at least 30%.  Studies show this is even more skewed when people believe what they are eating is healthy; then they underestimate at a rate closer to 50%.  As a nation, we have lost the meaning of what an actual ‘portion size’ is. Unless you consciously set out to measure, weigh, and think through everything you put in your mouth, it’s easy to underestimate how many cups of cereal truly went in that bowl.  And, did you remember to add in the free sample at the market, a few nibbles while cooking, or a taste from your partner’s plate? Trouble is, those unacknowledged extras can add up quick, and get in the way of weight loss and health results. What’s more, you may be engaging in unhealthy patterns you’re not even remotely aware of. The solution: start keeping a diary.

A Kaiser Permanente study involving more than 1,600 people found that those who kept a daily food journal  lost twice as much weight over six months (18 pounds versus 9) compared to those who weren’t regular recorders. Another recent study, published in the Journal of the Academy of Nutrition and Dietetics, found that overweight and obese women in diet only or diet plus exercise weight loss groups all lost weight. But those who kept food journals shed six extra pounds.

As your nutrition accountability partner, I am promise I am vested in your success.  I don’t make you keep a food journal because I am mean, judgemental and like to make you do tedious tasks. I do it so we both can learn, understand and tackle all the reasons you have struggled in the past.  I want you to fully understand how to fuel your body in a positive way that feels great and NOT like a diet.  These are the things we will learn if you keep an honest, concise and consistent record of everything you eat:

Why do you eat when you’re not hungry?

I ask my  clients  to record not just what and how much they eat, but also how they feel emotionally at mealtimes, as well as their hunger and fullness ratings before and after eating. Many realize they’re triggered to eat not by physical hunger, but because they’re bored, sad, angry, or worried. Others notice that they eat to pass time when procrastinating, or out of habit, such as always having a snack while watching TV. This kind of insight is invaluable, because triggers and patterns are often unconscious, and you can’t change something you don’t even realize you’re doing. Keeping a journal changes that, because it allows you to identify the “whys” of your choices, systematically work on forming new habits, and find non-food ways to cope with emotions .

Do your dining companions affect your habits?

After starting a diary, one of my clients was shocked to learn just how much more she ate with her hubby compared to dining solo or with friends. Not only were the two “partners in crime” who enjoyed indulging in things like ice cream together, but they often split pizzas and ate similar portions, even though his needs were far greater than hers. It took making this connection for her to realize that gaining 15 pounds since they moved in together wasn’t just about getting older, and she felt empowered to make changes that led to weight loss.

How much are you really eating?

In a fascinating study, Cornell University researchers used a hidden camera to spy on patrons at an Italian restaurant. Just five minutes after the meal was over, they asked diners how much bread they had consumed. Most people ate about 30% more than they thought, and 12% of people who were seen eating bread on camera denied having any at all. The results aren’t shocking, because  eating is often mindless . When you’re chewing food and distracted at the same time—whether by carrying on a conversation, checking e-mail, or watching TV—it’s easy to lose track of what or how much you downed. Recording your intake forces you to pay attention and offers a real time reality check. Even texting can help. A Duke University study of obese women who participated in a six-month weight-loss intervention found that those who tracked their intake via text lost weight, while those who didn’t gained pounds.

 Recommended reading: Mindless Eating by Brian Wansink  – one of the most eye opening nutrition books I have ever read!

How fast do you eat?  Do you really taste your food and pay attention to fullness cues?

Journaling often triggers major light-bulb moments among my clients about just how quickly they eat. When one began tracking, he noticed that he was always the first one to finish his food when dining with others, and even alone he wolfed down sandwiches and snacks at lightning speed. As a result, he often experienced heartburn and felt unsatisfied, even when uncomfortably full. Just  slowing his pace  led to eating less over a longer stretch (but enjoying food more), sipping more water, ending meals without digestive upset, and, before long, tightening his belt a notch—pretty huge payoffs for one small change.

How you feel after eating certain foods?

In my opinion, one of most important insights gained from food journaling is connecting what and how you eat to how your body feels. When I ask my clients to track things like energy, mood, mental clarity, and digestive happiness in their food diaries, they’re often blown away but what the find. Recently one client realized that having a veggie-packed salad topped with quinoa, lean protein, and avocado for lunch left her feeling like a million bucks all afternoon, while heating up a frozen processed  “diet” meal  left her feeling sluggish, grumpy, and unmotivated. As a result, she began bringing lunches to work,  eating clean  in order to feel better, and losing weight despite eating more calories.

Does your perception match reality?  Really?

My clients frequently make comments like, “I eat tons of fruits and vegetables” or “I don’t drink that much,” but when they begin to track, they realize just how far off their perceptions are from reality. It’s essentially human nature—we like to recall our successes and perhaps even exaggerate them. But telling yourself nutritional  white lies  can hold you back from reaching your goals, or even cause you to abandon them altogether. The point of a food journal isn’t to judge or police yourself, or even to grade yourself; it’s to learn about yourself, which is the first step toward adopting healthy changes that stick!

141 thoughts on “Keeping a food journal – It matters!

  1. I’m no longer sure where you are getting your info, but great topic.
    I needs to spend some time finding out much more or understanding more.
    Thanks for great information I used to be in search of this information for my mission.

  2. I was excited to uncover this great site. I want to to thank you for ones time for
    this particularly wonderful read!! I definitely really liked every little
    bit of it and i also have you book-marked to check out new things in your web site.

  3. Its like you read my mind! You appear to know a lot about this, like you wrote the book
    in it or something. I think that you could do
    with a few pics to drive the message home a little bit, but instead of that, this is great blog.
    A great read. I will certainly be back.

  4. You have made some decent points there. I checked
    on the web for more information about the issue and found most individuals will go along with your views on this
    website.

  5. It’s perfect time to make a few plans for the future and
    it’s time to be happy. I have read this submit and if I may I desire to suggest you few attention-grabbing things or advice.
    Maybe you can write next articles referring to this article.
    I want to read even more things about it!

  6. Thanks for ones marvelous posting! I genuinely enjoyed
    reading it, you happen to be a great author.I will ensure that I bookmark
    your blog and definitely will come back in the future.
    I want to encourage continue your great posts, have a nice afternoon!

  7. Right here is the right web site for everyone who wishes to find out about this topic.
    You realize a whole lot its almost hard to
    argue with you (not that I personally would want to…HaHa).
    You definitely put a new spin on a topic that’s been written about
    for ages. Excellent stuff, just wonderful!

  8. I’m not sure where you’re getting your information, but great topic.
    I needs to spend some time learning more or understanding more.
    Thanks for magnificent info I was looking for this information for my mission.

  9. Hi there! I could have sworn I’ve been to your blog before but after looking at some
    of the articles I realized it’s new to me.

    Anyhow, I’m certainly pleased I came across it and I’ll be book-marking it
    and checking back often!

  10. Have you ever thought about publishing an ebook or guest authoring on other blogs?
    I have a blog based on the same information you discuss and would love
    to have you share some stories/information. I know my subscribers would
    value your work. If you’re even remotely interested,
    feel free to shoot me an e-mail.

  11. Have you ever thought about publishing an e-book or guest authoring on other websites?
    I have a blog centered on the same topics you discuss and would really like to
    have you share some stories/information. I know my audience would appreciate
    your work. If you’re even remotely interested, feel free to send
    me an e-mail.

  12. A fascinating discussion is definitely worth comment. There’s no doubt that that you ought to
    publish more on this subject matter, it may not be a taboo subject but generally folks don’t talk about these issues.
    To the next! All the best!!

  13. Hi! This is my first visit to your blog! We
    are a team of volunteers and starting a new project in a community in the same niche.
    Your blog provided us beneficial information to work on. You have done a marvellous job!

  14. I’m now not positive the place you are getting your information, but great topic.
    I must spend a while finding out much more or figuring out
    more. Thank you for magnificent info I used to be searching for this info for my mission.

  15. hi!,I really like your writing very a lot!
    proportion we communicate extra about your article on AOL?

    I need a specialist in this house to resolve my problem.

    May be that is you! Having a look forward to look you.

  16. Very great post. I just stumbled upon your weblog and wished to say that I’ve really enjoyed surfing around your blog posts.
    In any case I’ll be subscribing to your feed and I’m hoping you write again very
    soon!

  17. Hi! Someone in my Myspace group shared this website with us so I came to take a look.

    I’m definitely loving the information. I’m bookmarking and will
    be tweeting this to my followers! Fantastic blog and great design.

  18. A motivating discussion is definitely worth comment. I think that
    you should publish more on this subject, it might not
    be a taboo matter but usually people do not speak about such topics.
    To the next! Kind regards!!

  19. Hey There. I discovered your weblog the use of msn. That is a really neatly written article.
    I’ll be sure to bookmark it and come back to learn more of your helpful info.
    Thank you for the post. I’ll definitely comeback.

  20. Thanks for every other informative web site. The
    place else could I get that type of info written in such a perfect way?
    I have a venture that I am simply now working on, and I have been on the look out for such information.

  21. Hey there, I think your website might be having browser compatibility issues.
    When I look at your blog site in Opera, it looks fine
    but when opening in Internet Explorer, it has some overlapping.
    I just wanted to give you a quick heads up! Other then that,
    superb blog!

  22. I like the valuable information you provide on your articles.
    I’ll bookmark your blog and check once more here
    regularly. I am reasonably certain I will be informed many new stuff proper right here!
    Good luck for the next!

  23. It’s the best time to make a few plans for the long run and it’s time to be happy.
    I have read this put up and if I could I want to counsel
    you few interesting issues or tips. Maybe you
    can write next articles referring to this article.

    I desire to read even more things approximately it!

  24. Woah! I’m really enjoying the template/theme of this site.
    It’s simple, yet effective. A lot of times it’s difficult to get
    that “perfect balance” between superb usability and visual appeal.
    I must say that you’ve done a fantastic job with this. In addition, the blog loads super fast for
    me on Opera. Superb Blog!

  25. I’m impressed, I must say. Seldom do I come across a blog that’s equally educative and engaging, and let me tell you, you
    have hit the nail on the head. The issue is an issue that too few people are speaking intelligently about.
    I’m very happy that I found this in my hunt for something regarding this.

  26. Pretty portion of content. I simply stumbled upon your web site and in accession capital to assert
    that I acquire actually loved account your blog posts.
    Any way I’ll be subscribing for your feeds or even I achievement you get right of entry to
    persistently rapidly.

  27. I know this if off topic but I’m looking into starting
    my own blog and was curious what all is required to get setup?

    I’m assuming having a blog like yours would cost a pretty penny?
    I’m not very internet savvy so I’m not 100% positive. Any
    suggestions or advice would be greatly appreciated. Cheers

  28. Do you have a spam issue on this site; I also am a
    blogger, and I was wondering your situation; we have created some
    nice practices and we are looking to trade methods with others, be sure to
    shoot me an e-mail if interested.

  29. Heya great website! Does running a blog similar to this take a massive amount work?
    I’ve very little understanding of programming
    however I was hoping to start my own blog soon. Anyhow, if you have any ideas or tips for new
    blog owners please share. I understand this is off topic however
    I just wanted to ask. Appreciate it!

  30. Hello, i read your blog from time to time and i own a similar one and
    i was just curious if you get a lot of spam comments?
    If so how do you stop it, any plugin or anything you can recommend?
    I get so much lately it’s driving me crazy so any support is very much appreciated.

  31. Write more, thats all I have to say. Literally, it seems as
    though you relied on the video to make your point. You clearly know what youre talking about, why
    waste your intelligence on just posting videos to your site when you could be giving us something informative to read?

  32. hello!,I like your writing so much! share we keep
    up a correspondence more approximately your article on AOL?
    I need a specialist on this area to resolve my problem.

    Maybe that’s you! Looking forward to look you.

  33. Howdy I am so delighted I found your blog, I really found you by error, while I was looking on Yahoo for something else, Nonetheless I am here now and would just like to say thanks for a remarkable post
    and a all round interesting blog (I also love the theme/design), I don’t have time to go through it all at the moment but I have bookmarked it and also
    added in your RSS feeds, so when I have time I will be back to read a great deal more,
    Please do keep up the excellent work.

  34. I was curious if you ever considered changing the structure of your blog?
    Its very well written; I love what youve got to say. But maybe you could a little more in the
    way of content so people could connect with it better.
    Youve got an awful lot of text for only having one or 2 images.
    Maybe you could space it out better?

  35. Unquestionably imagine that that you said. Your favorite justification seemed to be at the web the simplest factor
    to be mindful of. I say to you, I definitely get annoyed whilst folks think about worries that they plainly do not
    understand about. You controlled to hit the nail upon the
    top and also defined out the whole thing with no need side effect
    , other folks can take a signal. Will likely be again to get more.
    Thank you

  36. I simply had to say thanks yet again. I do not know the things I would have made to happen in the absence of those ways contributed by you relating to such a theme. It previously was a real terrifying circumstance in my circumstances, but noticing your specialized fashion you processed the issue forced me to jump with gladness. I’m happy for your information and then believe you comprehend what a powerful job that you’re getting into educating some other people through the use of a web site. I know that you have never come across any of us.

  37. Have you ever considered creating an e-book or guest authoring on other websites?

    I have a blog centered on the same topics you discuss and would
    love to have you share some stories/information. I know my subscribers would value your
    work. If you’re even remotely interested, feel free to shoot me an e mail.

  38. Great blog here! Also your website rather a lot up fast!
    What host are you the use of? Can I am getting your
    affiliate hyperlink to your host? I desire my site loaded up as
    quickly as yours lol

  39. I was extremely pleased to discover this great site. I wanted to tthank you for your time for this particularly wonderful read!!

    I definitely loved everey bit of it annd I have you
    saved to fav to check out new information on your website.

  40. Poyraz Hosting 1 Ağustos 2007 tarihinde kurulmuştur. Sadece özel hizmet sunduğu firmalara barındırma hizmeti sunarak geçirilen 10 yıl, Poyraz Hosting’in tecrübe kazanması ve uzmanlaşmasını sağlamıştır. 2017 yılında, tüm bireysel ve kurumsal paketlerini kamuya açmış, yıllarca edindiği tecrübe, bilgi birikimi ve profesyonelliği herkesle paylaşmayı hedeflemiştir. Hizmetlerimiz ucuz hosting ucuz vds ucuz vps ucuz Resseller

  41. Nice post. I learn something new and challenging on sites I stumbleupon everyday.
    It will always be interesting to read articles from other writers and use a little something from
    their sites.

  42. Hello there! Would you mind if I share your blog with my myspace group?
    There’s a lot of people that I think would really appreciate
    your content. Please let me know. Cheers

  43. Yesterday, while I was at work, my sister stole my iPad and tested to see if it can survive a 25 foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is entirely off topic but I had to share it with someone!

  44. Considerably, the piece is really the greatest on this worthwhile topic. I agree with your conclusions and will continuously look forward to your future updates. Just saying thanks will not just be enough, for the fantastic lucidity in your writing. I will instantly grab your rss feed to stay informed of any updates. Delightful work and much success in your business endeavors!

  45. Hello there, just became alert to your blog through Google, and found that it is really informative.
    I’m gonna watch out for brussels. I’ll be grateful if you continue
    this in future. A lot of people will be benefited from your writing.
    Cheers!

  46. Pleasze let me knoow if you’re looking for a author for your weblog.
    You have some really good articles annd I feel I would be a good asset.
    If you ever want to take some of the load off, I’d reaally like to write some material forr your blog in exchange for
    a link back to mine. Please send me an e-mail if interested.
    Thanks!

  47. It’s a shame you don’t have a donate button! I’d definitely donate to this excellent blog!
    I guess for now i’ll settle for bookmarking and adding
    your RSS feed to my Google account. I look forward to brand new updates
    and will share this site with my Facebook group.

    Talk soon!

  48. I have been surfing online more than 4 hours today, yet I never
    found any interesting article like yours. It is pretty worth enough for me.
    Personally, if all webmasters and bloggers made good content as you did, the net
    will be much more useful than ever before.

  49. Throughout this grand scheme of things you get an A for hard work. Where you confused us was in your particulars. You know, it is said, details make or break the argument.. And it couldn’t be much more true right here. Having said that, permit me say to you just what exactly did do the job. Your article (parts of it) is actually pretty persuasive which is possibly the reason why I am taking the effort to opine. I do not make it a regular habit of doing that. Second, even though I can certainly see the leaps in reason you make, I am not convinced of exactly how you appear to unite your details that produce your conclusion. For right now I will yield to your point but wish in the foreseeable future you connect the facts better.

  50. How long does a copyright last on newspaper articles?. . If a service copies newspapers articles and then posts it in a database on the Internet, is there also a copyright on the Internet content?.

  51. How long does a copyright last on newspaper articles?. . If a service copies newspapers articles and then posts it in a database on the Internet, is there also a copyright on the Internet content?.

  52. I just want to say I am very new to blogs and truly savored you’re web site. More than likely I’m likely to bookmark your website . You amazingly come with superb articles and reviews. Regards for sharing your webpage.

  53. I just want to say I am very new to blogs and truly savored you’re web site. More than likely I’m likely to bookmark your website . You amazingly come with superb articles and reviews. Regards for sharing your webpage.

  54. I have realized that car insurance organizations know the cars and trucks which are at risk of accidents as well as other risks. They also know what style of cars are prone to higher risk as well as the higher risk they may have the higher a premium fee. Understanding the easy basics regarding car insurance will help you choose the right type of insurance policy that could take care of the needs you have in case you become involved in an accident. Many thanks for sharing your ideas for your blog.

  55. Just want to say your article is as surprising.
    The clearness to your put up is just excellent and that i could
    suppose you are knowledgeable on this subject.
    Fine with your permission allow me to take hold
    of your RSS feed to stay updated with imminent post.
    Thanks a million and please carry on the enjoyable
    work.

  56. I’ve been browsing online more than three hours as of late, yet I by
    no means found any fascinating article like yours.
    It is beautiful prioce enough for me. Personally, if all
    site owners and bloggers made just right content as you probably did,
    the nnet might be much more helpful than evr before.

  57. istanbul Nakliye şirketleri arasında uygun istanbul taşımacılık konusunda ucuz profesyonel ve kurumsal olarak istanbul evden eve nakliyat işinde en iyi taşıma firmas. istanbul’un tüm ilcelerinde kusursuz nakliyat hizmeti veren öncü firlar arasındayız bizleri tercih edem tüm müşterilerimize sonsuz teşekür ederiz.

  58. Dalaman havalimanında araç kiralama konusunda faaliyet göstermekte olan Dalaman Daily Rent A Car, araç kiralama sektöründeki tecrübesi ve son model araçlarıyla Dalaman’da önde gelen rent a car firması olma yolunda hızla ilerlemektedir. 7 gün 24 saat kesintisiz oto kiralama ihtiyacınızı karşılayan daily rent a car firmamız lüks ve ekonomik otomobil çeşitleriyle araç kirlama konusunda her bütçeye hitap etmektedir. Geniş araç filomuz ile dalamanda rent a car sektöründe yerli ve yabancı müşterilerimize hizmet vermekteyiz.

Leave a Reply to g Cancel Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes:

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>