Solution
Don’t change anything in your diet, but keep track of everything you eat. Don’t restrict your calories or even count them. Simply write down what you eat and drink—every meal, every day. Use an app that’s convenient for you, carry a notepad or piece of paper with you, send emails to yourself after you eat something — whatever works best for you. Just do it. It sounds too simple to believe, but it is true. Here’s why you should consider it.
3 facts why it works
Science confirms this is true
A comprehensive study published by the Kaiser Permanente Care Management Institute looked at the effects of a food diary on weight loss among more than 1,700 men and women. Research scientists concluded that those who recorded their food daily lost twice as much weight as those who simply ate and did not keep records.
This will help you become more aware of your portions.
The difference between one thin slice of raspberry pie and a couple of pieces of tuna tart can be striking in terms of energy value. If you’re used to eating a big dessert or a double portion of something, you may not even think about reaching out and devouring it in seconds. But when you track food, you are forced to acknowledge and control your choices. Even if you don’t know how many calories a slice contains, you now have a better understanding that portion size is a choice and not something that just happens.
Over time, as you write down what you eat, you’ll probably start asking yourself before you even take that delicious piece of cake: “Is this what I really want? I need it?” This important point will help you stay on track with your nutrition goals.
This can reveal weaknesses in the diet
If you typically drink sweet coffee in the morning, two sodas throughout the day, and a couple glasses of wine at night—or all of the above—it becomes such a habit that you don’t even notice those liquid calories.
How to record your food?
3 rules
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To create the most accurate food diary, write down everything you eat completely and accurately.
- Do this throughout the day, or even better, for a month, even if you don’t change anything in your diet.
- Don’t forget to indicate what you drink.
Your food journal can be anything: an app, a note, a notebook, an email or text message to yourself, or whatever works for you. Just be diligent in the recording process and that’s enough.
What not to do
Don’t write down in advance what you plan to eat at each meal. Yes, this method may seem more effective, but it probably won’t be accurate since it assumes it’s written down and not eaten. Also, be sure to include all the snacks you indulge in throughout the day. Don’t confuse this with planning. It will be the ideal way to control your appetite and weight.