Making a Food Journal
When you’re into a fitness program, having a food journal can allow you to keep track of what’s going on in your eating habits and lifestyle, to which they can be part of the factors in helping you succeed in your fitness programs, such as: an accurate picture of what you eat daily, a good way to gain more control over your diet, give you a good insight into what you’re eating and how it affects your health and lifestyle, and, best of all, may help you manage or lose weight or eat healthier.
Prepare your food diary by first deciding where to record it, in a notebook or by downloading a food journal app on your smart phone, then type the headings of the following: a record of the date, time, place, item eaten, quantity consumed, and some comments. If you have chosen a blank notebook, look for one with enough pages for your daily recording and you can also search online for food diary templates which you can print and copy in your notebook, but if you choose an app, there are an array in the Internet to choose from or you can try online tracking device.
Keep track of everything you eat and drink
When you accurately record every food that you take on a daily basis and you note down the specific ingredients that were used in complicated dishes, you’ll remember what foods went into each dish and its equivalent calories. It also helps to record snacks, beverages, and, most of all, your total water intake so you’ll have a better insight on whether you need to consume more water to help you hydrated.
Your reactions and impressions are important to know your food choices, such that you have to record these in details: your impressions to the meal served before eating them, as well as 20 minutes after eating; your reactions to the variety of foods that you have eaten, noting down what particular foods satisfied you and give a reason for that; your moods during the meal and your hunger level; and instances of side effects after eating, like feeling nauseous or having an upset stomach.
Analyze the food patterns
After a week of keeping track, most likely you’ll discern a food pattern developing which reflect from your food references, which you need to analyze so you can determine which foods affect your mood or which meals leave you hungry or satisfying or what situations do you tend to overeat.
Track your progress toward a goal
Being able to track your progress through a food diary is a motivating experience, most especially if your goal is to lose weight the proper way, and, in this manner, you feel like moving on towards achieving your goal will be almost there. To track this significant progress, record your weight at the end of each week and see if it is fluctuating and note what foods were eliminated for helping you maintain weight without feeling hungry or weak, and record what exercises you have performed during your food diet journey.