Tip Tuesday #1 - Keep a Food & Exercise Journal

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Sticking to a healthy diet isn't always easy (um, hello drive-through window) but one way to stay on track is to keep a personal food and fitness journal.

What it is

A food and fitness journal is a detailed record of everything you have consumed, and exercises you have completed over a period of time.

Why it works

A food journal tracks your progress and instantly increases your awareness of your own eating habits. By keeping a record of your day, you can spot unhealthy habits, learn more about calorie consumption and nutrition and become more aware of how you treat your body. Basically, a food diary is your own personal confession and if you don't write it all down, you will always know you were lying.

How to do it

• Record everything you eat each day. Keep it simple.
• Record any and all exercise. Even if you miss a few days, don't give up!
• Always have your journal with you so you can record what you eat immediately. Sometimes it may even help you avoid extra snacks by simply being more aware.
• Many resources suggest that you record your emotions and mood while you were eating and how they affected your consumption. This will help you listen to your body and be aware of how different foods affect you.

Need an app for that?

There are SO many resources to help you start your food diary. Decide how a food diary will work best for you and start recording:

• Lose It helps you set goals and stay on track. Check out Diet to Go's review of this app!
• Food Diary Calorie Counter is another tool to keep a record of food consumption and exercise.
• The USDA has an online tool that can help you keep a diary called MyPyramid Tracker. And if you want to print it at home, the CDC and Real Simple have great options.

Success stories

Some studies show that keeping a food diary doubles weight loss. With great stories out there, get your motivation and pick up a pen to record your exercise and food intake:

Stephanie lost 45 pounds by keep a diary for a couple of months and Lori lost 100.


Author: Lillie Lancaster

Weight Loss Tips

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