We’re on day two of your 25 days to weight loss program. (Catch up with Day 1 here.)
How did you do on your first day? Did you follow the rules? Did you write down everything you ate?
Your food journal is the key to success.
But I don’t have time to keep a diary, you exclaim. Other people don’t write down everything. Why do I have to? True, not everyone does keep a food journal. And we’re not saying you have to keep one forever, but your journal will help you in many ways.
First of all, it will show you your eating habits. You’ll find out whether you tend to eat on the run or whether you eat out a lot. You’ll find out if you are a stress eater or whether sitting down in front of the TV is your mental cue to pig out. Simply knowing your weak spots (and don’t worry, we all have them) is the first step to correcting them.
Second of all, you’ll likely find that merely having a food journal will help you eat less. When you’re reaching for your regular 3 o’clock candy bar, you’ll realize that you’ll have to account for it in your journal. Chances are good that you’ll suddenly notice that you’re not so hungry after all.
Third of all, keeping a food journal will help you plan ahead. When you review your food journal (which you should do at least every week if not every day), you’ll be able to create diversionary tactics for your times of temptation. Hmmm, it seems like every time the kids get home from school, I join them for a dish of ice cream. I want to spend more time with them anyway. Maybe this week we can go for a quick walk instead. Pencil it into your journal as a reminder.
Again, your food journal doesn’t have to be anything fancy. A plain, lined notebook will do the trick. It will also be relatively discreet so it won’t feel as if everyone knows what you are doing. Simply write down the date, time and what you ate. If you wish, you may also add something about the circumstances. For example, April 1, 10 a.m.: one slice cake. Boss’ birthday. You don’t have to scramble for calorie counts or fat grams.
If you need encouragement to write, consider getting a pretty journal or a commercially produced weight loss journal. There are many of them available to suit many tastes. However, for many people, the simpler the better. You won’t feel compelled to do a lot complex calculations.
Remember, you’re the only one who will see your journal, so you might as well be honest. It serves you nothing if you lie about what you ate and when.
If, by chance, you don’t have your journal with you, simply write it down at your next opportunity. (You might want to jot down what you ate on a piece of paper or a napkin to help jog your memory.)
Your food journal will be your best friend on your 25 day program. Treasure it.
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