As children, we used to write our cute little worries and happy moments in our kiddy journals. From fighting the boy next door to enjoying morning pancakes made by our mothers. Still reading those journals today reminds us of the taste of those pancakes. The warmth, sweetness, and pleasure which that moment had.
Ask yourself? Why stop now? Why not start food journaling again?
These days every 1 out of 3 is trying to lose their weight or else keep their body shaped. Research supports the fact that participants who kept a food journal in their weight loss plan lost more weight than those who didn’t.
In this article, Seven Second Weight Loss will highlight the benefits of food journaling in the aspects of weight loss.
What Is Food Journaling?
Food journaling is a habit of writing down every meal or snack in a dairy. Whether you eat a complete protein meal, grab some snacks, take a sip of soda, recharge with a cup of coffee, or even take a sweet break with chocolate. You write everything down in that dairy.
Tracking food has been Seven Second Weight Loss team’s favorite habit when it comes to weight loss journey. It helps you understand so much about your eating habits, mood swings, portion size, and many more things. Below are some optimal benefits of food journaling mentioned by Seven Second Weight Loss.
Benefits Of Keeping A Food Journal
Food journaling comes with plenty of benefits.
Assist In Weight Loss
The most dominant benefit of food journaling is that it assists in healthy weight loss. From the start of the day, you’ll start counting calories and can finish your targeted calorie goals at the end of the day.
According to a research done in 2019, 142 participants were electronically monitored when they logged their food in an online web page. After 24 weeks of research, results found out that participants who lost around 5 to 10 percent of their body weight only spent an average of 14.6 minutes on that web page logging in. That’s even less than 15 minutes that you often wasted daily stressing about how to lose weight.
Detect Food Intolerances
Food intolerances are a major issue that plenty of people face around the world. To identify which food item makes you feel sick is the hardest thing for an individual. Most nutritionists and physicians recommend keeping a food diary as a tool to help diagnose any food allergy. This way, you can map out your symptoms and identify the relationship in what you ate and the times you were feeling sick.
According to Harvard health, every day, make a list of foods you eat. See if any food triggers your unhealthy side. Cut it out for a few weeks. Notice if any changes occur, then add it back in. If your health gets disturbed again. You’ve successfully found your culprit.
Judging your portion sizes at the end of the day can be faulty in numbers. To get the most accurate amount, log in your meal portion size at the exact time when you eat.
Moreover, dining out comes with its delicious pleasantness right along with troublesome unhealthy calories simultaneously. So, whenever you’re about to dine out, write down your portion size just like you do daily and eat according to it. This way, food journaling will be a way of self–guidance when controlling portion sizes.
Two studies were overlooked in 2007 to demonstrate how many people overeat due to exaggerated environmental cues and how people make food related decisions. The results showed that 192 people who were over served ate an average of 31% more than normal. Moreover, of those studies, around 21% of them denied eating more. This study shows that we are unaware of how our environment influences our food decisions and most of us are just not ready to accept it.
So, logging in your food right at that time will help you acknowledge what and how much you eat.
Mindfulness and food journaling have a direct and pleasant relationship. You can translate this relationship into awareness. The awareness of what you’re eating, why you’re eating, how much you’re eating, and how much you’re enjoying it.
Moreover, most of the time when you eat, you’re either accompanied by a group of friends or Netflix. You remain unaware of the amount of food you consume as you are too distracted by other environmental distractions. Perhaps, if you indulge yourself in writing a journal along with you, it’ll help you keep you busy as well as on track.
Furthermore, you’ll be able to truly enjoy every bit of what you’re eating.
Anytime you start your meal, write down carbs, protein and fats differently. It will help you understand how much each food group you’re consuming. If you’re on a specific diet such as a low carb diet. You can point out how much carbs you’re eating each day and make further decisions accordingly.
Identifying Triggers to Unhealthy Eating
In revealing your personal habitual insights, a food journal will be your companion!
You will be able to identify what foods make you crave more food, what foods you reach out to when you’re feeling stressed, what particular food you eat more than normal, when you eat more (who’s with your/which restaurant). Discovering such details about yourself will be an optimal thing for your weight loss goals.
Moreover, listing the reason along why you’re eating will help you trigger your emotional stressors. So next time you’re about to feel that way, you’ll recognize that feeling and act correspondingly.
Better Meal Planning
With the start of the day, you can plan out your meals for the rest of the day. You can specify the five food groups in your meal and plan it better than just randomly making something up when hungry. You can also prepare meals before time (during weekends) so in your busy weekdays, you’re not missing out on your nutrients.
Note: prioritize adding foods that make you fuller rather than adding foods according to the flavors.
What Should You Include In A Food Diary?
Our experts advise that the best food journals are valid in accuracy and consistency. Following are some basic points recommended by Seven Second Weight Loss that you should consider when writing a food diary.
- The food you are eating (Specify carbs, protein, and fats)
- Portion size of what you’re eating
- The time you’re eating (i,e 1am,3pm)
- The place where you’re eating (i,e home, restaurant, friend’s place)
- Why are you eating?
- Who is with you when you’re eating?
- How are you feeling as you’re eating?
- Note: you can also add how much time you spent on exercises (how many calories you burn).
Tips for writing a food diary
- Take a new and big dairy with bullet points (bullet journaling)
- Keep a well–organized journal. Do not make it messy
- Attach pictures of moments, food, and places where you eat to make it more appealing and pleasantly memorable
- When writing your thoughts, keep them short and clear, not too exaggerated
- Keep you writing neat and clean
- Use different colors of pens if you like
- Do not feel any kind of shame, guilt, or fear adding in the exact amount of food. It’s just you reading, nobody is judging here!
How Is Hypnosis Diet Related To Food Journaling?
Food journaling is a way of self–hypnosis itself. When you read your food dairy, you point out the times when you’ve eaten more. Let us say you eat more meat than poultry or other proteins. After realizing that, you tell yourself that the next time I’m eating meat, I’m not indulging. So, when you finally eat meat the next time, you remind yourself that you should only eat according to a healthy portion size.
The way of manipulating yourself through judging your food journal is what helps you in the long run. Moreover, Seven Second Weight Loss is also here to guide you and motivate you in your weight loss plans. We have started an incentive in which we are giving away a price of 100 dollars every day to one of our members. All you need to do is take a Seven Second Selfie and upload it on the Seven Second Weight Loss website.
The bottom line
Food journaling is one of the top–rated ways of losing weight. Seven Second Weight Loss supports these habits as many researches prove that it is helpful. It can help you make healthier food choices and keep your eating habits in track. Especially if you’re trying to lose weight, keeping a food journal will accompany you to say no to extra calories and punch out those extra pounds.