Research shows it’s the number-one tool to help you drop kilograms for good. We show you how to do it right.
Download and print the Shape Food Journal
GETTING STARTED:
Nutritionist Suzanne Farrell says staying on top of what you’re eating is a lot easier than you think.
Here’s her food diary how-to:
Q: What should I write down?
A: Ideally, you should keep track of the time you ate, the food or drink consumed and the amount, your location, your hunger level (on a scale of 1-5), and emotional state. Make new entries immediately and if you’re on the run, scribble down the basics on a scrap of paper, or snap a photo of your meal with your cell phone so you can record it later on.
Q: How long do I need to keep a food journal?
A: At least three consecutive days, including one week day. That’s long enough to identify eating patterns that may be sabotaging your slim down goals. But many women find it useful to keep one until they reach their goal weight.
Q: What am I looking for when I review my diary?
A: Sit down with it after the three days (or at the end of every week) and look for patterns. Recognise when you’re taking the majority of your kilojoules. Do you eat when you’re stressed, or do you celebrate with food? Then make a resolution for a week, whether it’s to find relaxation outlets or to stop nibbling after 8pm.
STICKING TO IT
- Some women find it difficult to keep track of a food journal. To help you keep your facts straight you can use an online food database. It’s an easy way to accurately log what you eat during the day and keep an up-to-date kilojoule and nutrient count. You can search for foods and find out exactly how many kilojoules you’re putting into your mouth.
- If you’re a proud owner of an iPhone you don’t have to write anything down. You can download an iPhone Food Scanner application which allows you to take a picture of barcoded products and link them to nutritional information. It has a database of more than 200,000 foods and you can also track natural foods (like tomatoes) by searching a name or brand.
- Enrol in a weight-loss programme, or join up with a friend and e-mail or call each other every day. By keeping your goal in mind you can lose 0.5kg a week says a Health Psychology study. In the study 57 men and women were told to keep food journals, with one group getting reminders to write in their journals. The results showed that 80 percent of those who got reminders stuck with their journals consistently, while 57 percent of those who were not prompted were compliant.
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Wow!! Thank you. I have been looking for a nice format for a food journal for a while now.
For me, the days that I keep track of what I eat are the days that I eat the healthiest foods and drink plenty of water. It’s a good motivator. When you have to physically write down every bite you eat, you tend to think about what you’re putting into your body.
Thanks Shape!
I am unable to find the fitness journal talked about on page 31 (calender) in your August edition.
Please help
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THis is great … I have been happily listing the 4 things but adding the hunger level and emotional state has made me realise how much I turn to snacking when tired, bored or frustrated! Now to find a solution …
Believe me.. .this food journal idea works!! I did it in conjunction with a personal trainer & trust me,
you dont eat nonsense coz u know you have to write it down afterwards!
Any links to the online food database referred to in the first paragraph of “sticking to it”?
Thanks
.;* I am very thankful to this topic because it really gives up to date information `~-
My friends and I were planning on doing something like this– only we wanted to put it as a Facebook group. We wanted to do this so we could document everything we ate throughout the day. Is this really a good way to lose weight though?
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