In today's article, we will analyze how it is more convenient to keep a food diary in order to have complete control over the process of losing weight.
1. What is a food diary for?
It is believed that over 90 percent of successful people keep a diary and plan tasks for the future. It helps to organize yourself in any business. And the process of losing weight is no exception.
If you keep a diary in which you write about the food you eat, then you will be able to control the process visually.
For example, if you do not keep a diary, then you can periodically close your eyes to the eaten cake. If you prescribe all this, then at the end of the week you can easily understand why you managed to lose 1 kg, or vice versa, you ate right, but did not lose a single gram. This is because you will see a huge amount of excess carbohydrates in your diary.
This way, journaling will keep you motivated and organized. There is no point in deceiving yourself, and the diary will clearly show you this.
2. How to keep a food diary for weight loss
A weight loss food diary is one of the top items on your weight loss must-have list. You can read more about other points in the article: how to lose weight... For example, there are mostly cooked foods.
More articles about weight loss that can be useful for Dam:
1. How to run to keep fit
2. Which is better for losing weight - an exercise bike or treadmill
3. The basics of proper nutrition for weight loss
4. How does the process of burning fat in the body
I must say right away that the main thing is not to be lazy to write down everything that you ate, even if you ate food that was not included in the meal plan. And don't kid yourself. If you want the question of how to lose weight to disappear from your head forever, then do not forget about it.
So, keeping a food diary is not difficult. You can use a regular notebook or notepad. Or you can create a document in Excel and keep it there. Also in the Google dox service it is possible to create documents that will be stored in your profile on the Internet.
There are several options for journaling. How to lose weight.
The first and easiest is to write during the day what you ate and at what time. This way, at the end of the week, you can read the diary and make sure you haven't consumed anything unnecessary.
The second method is more visual, but also more time consuming. Namely, you create a table with the following columns:
Date; time; Meal number; the name of the dish; mass of food; calories; the amount of proteins; the amount of fat; the amount of carbohydrates.
| date | Time | P / p No. | Dish | Mass of food | Kcal | Protein | Fats | Carbohydrates |
| 1.09.2015 | 7.00 | 1 | Fried potatoes | 200 BC | 406 | 7 | 21 | 50 |
| 7.30 | Water | 200 BC | ||||||
| 9.00 | 2 | A glass of kefir (fat content 1%) | 250 g | 100 | 8 | 3 | 10 |
Etc. Thus, you can clearly know how many calories, proteins, fats and carbohydrates you consumed. To find out the calorie content and composition of a dish, search the Internet for any calorie calculator with the name of the dish.
Also, enter the water you drink as a separate dish in the table, but without calculating calories. So at the end of the day to count how much water you managed to drink.
At the end of each week, go over your diary and compare it with what you should have eaten according to your plan. If the plan and diary match, then you will lose weight. If there is a discrepancy, then the weight can stand still. Only in this way can you understand. That the fact that you are not losing weight depends primarily on you.
