Eat it, write it down and successfully lose it.
In the beginning of each New Year, many people make a list of resolutions and are determined to stick to them. The problem with this tactic is that most of the resolutions involve making life changes in long-term patterns of behavior. Weight loss is one of the most common resolutions and people start out totally motivated and determined to lose all the unwanted pounds.
One of the most effective ways to change your eating pattern to a healthier one is to write down everything you eat and drink. Journaling your intake is almost always met with some resistance, but it can give you valuable information as well as keep you accountable.
Most people say they do not each much, but when asked to keep track of all food and drink and precise amounts, they are typically quite surprised to see the actual quantity of food they consume. When the quantity is added to the high-fat, high-sugar choices, the extra weight is no longer a mystery. All those nibbles and drinks add up.
There is a phenomenon that happens as soon as you start to keep track of your intake; you are a bit more discerning about what you eat because you know you will be writing it down. Eating it and forgetting about it is very different than eating it and seeing the reminder in front of you. And if you are working with a coach or a buddy, you have even more accountability.
After reviewing your food intake over a 3-4 week period, some very helpful information can be gathered to aide you in gradually changing your pattern. You will see what triggers you to eat when you are not hungry, who encourages/discourages you to eat healthy, how frequently you eat (only when really hungry?) and what foods you have been relying on for nourishing your body.
Any change in a behavior, whether it’s eating or other long- term behavior, is much more successful when done gradually, over time. Begin incorporating healthy eating changes into your daily routine and write them down. For those tech-savvy folks, there are many apps for smart phones and online food journals or software. Or for the paper and pen people, a nice journal can be inspiration to keep track.
The first step in any change is awareness and glaring at you from the paper, computer screen or cell phone are the visual reminders about your food choices. You are much less likely to go back for seconds or junk food when the proof is in front of you. Now you’ll be able to strategize a plan for your triggers.