Ever since I was a kid, I wrote in one of those little pink diaries that come with a lock (that can be opened super easily but I didn’t know that then!), and to this day I still keep a journal of things I’ve accomplished daily.  Even though I rarely go back to check what I’ve done, it’s nice to know that I can if I need to, and while I’m writing it, I get an overall look at how well I’m doing – whether I’m slacking off or if this was a successful day.

These are the same reasons that keeping a  log of the food you take at each meal is so beneficial – most people are pretty much unaware of what they eat and how it piles up as the day goes on.  Because they consume without thinking, having to remember and write down what they ate makes them take notice.

The American Journal of Preventive Medicine published a study by the Kaiser Permanente Center for Health Research where 1, 500 overweight and obese adults were divided into two groups – one who kept a food journal and the other who did not.  The results showed that those who kept a log of their intake lost almost double the weight of those who did not keep a log.  And more importantly, they kept the weight off even after the five month study.

Considering how much money is spent on weight loss programs and the current economic situation, it’s gratifying – and inspiring! – to know that success can be just a pen and paper away.  The most important guideline is to be honest and write down every single bit of food or drink that you consume, without glossing over sips of this or nibbles of that, especially since the entire process is to promote awareness.  One of the subjects of the study who lost 26 pounds and four years after has kept off 20, said that for him, keeping tabs on everything he ate was “enlightening.”  It made him realize that just that one cheeseburger or bowl of ice cream was enough to put your calories for the day over the limit.

Don’t worry though that once you start you’re going to have to keep at it forever.  You can give yourself a set amount of time to pay close attention to your food diary, or you can decide on a goal like five pounds and stop the journaling once the weight loss is achieved.  If you feel yourself sliding you can go back to jotting down what you consume or just rely on the watchfulness you learned.

One of the things you learn to keep an eye out for when keeping your food log is not only the food itself, but the habits you’re cultivating.  Once you’ve kept it consistently for a few weeks and study it regularly, patterns may begin to emerge that we weren’t even aware of.  Could be that on Friday nights, for example, while you watch your favorite soap, you snack on a big bag of chips or nuts and wash them down with iced tea or softdrinks?  Or, when you hang out with your best friend you eat more chocolates?  Once these pitfalls become apparent, you’ll be able to prepare for it by maybe having air-popped popcorn and flavored bubbly water on TV nights, and get a bar of at least 70 percent cacao dark chocolate to share with your friend, which is a lot healthier (and tastes way better!) and has much lower calories and fat than many of the regular bars.

Control is key, and you’ll have better control if you have all the information – about yourself and your eating habits – that you need.

Next issue – a handy Food Log chart and tips on the best ways to keep an effective journal.
 
FITNESS BULLETIN

We have moved our Seniors Yoga classes to Wednesdays at 7 p.m. at the Somerset Olympia Bldg. on Makati Avenue.  Especially geared for ages 55 and up, even with no prior yoga training.  Learn safe and beneficial poses for strength, flexibility and stability without overexerting.  Our regular Yoga Moves sessions are moving to Tuesdays at 7 p.m.  Interested parties may text at 09179613765 or email  atyogamoves2009@gmail.com.