A sample food log

After last week’s article on using a food log to help you lose weight, you may be wondering how to get started properly, for maximum benefits.  To rehash quickly so you know where we’re at, studies show that keeping a journal of every bit of food and drink that you consume can help you lose twice as much weight as someone on the very same diet and fitness program who does not keep track.  A tool that powerful definitely deserves a few minute of effort each day so get out that pen and paper, or, as a convenient alternative, you can use this handy chart, either as a guide or on your computer.

Set aside a minute or two to write down what you ate each and every time you put something in your mouth.  If you don’t, it’s very likely you’ll forget about it later on. It can also take a lot of time at the end of the day if you try and remember everything instead of just easy jotting at intervals during the day.  Most of us don’t realize what we consume daily.  True lifestyle changes can only be made if we are accountable for our actions and the best way to do this is to be aware of what we do so we can make appropriate adjustments.

Handy tips

At allwomenstalk.com, they believe that keeping a food diary makes it more difficult to cheat.  Here are some of writer Katie’s best tips on how to keep a food journal: (read more at http://allwomenstalk.com/12-tips-on-how-to-keep-a-food-journal)

• Get a portable journal or go digital – Use a small, portable journal that can fit in your purse so you can bring it everywhere you go and just whip it out when you need to write something down.  Or if you’re not into carrying a notebook around, you can use your mobile phone or PDA or even your laptop if you’re with it often enough.  You might even want to try websites where you can type in your meals to keep track.

• Focus on portion size – Instead of just writing down what you eat, include exactly how much or how many.  A bowl of cereal can be anywhere from half a cup to two cups, depending on the size of bowl you use.  And when you say “a handful of M&Ms”, it doesn’t tell you that you actually ate 50 or 100 pieces!  It’s worth the effort to count and measure and then record accurate portion sizes.

• Don’t forget drinks – Drinks can add a lot of calories to your daily total so remember to keep track of your liquids as well.  Also, you can use your journal to improve on your good habits, not just take note of your bad ones.  If you record how many eight-ounce glasses of water you drink in a day, you can make it a point to drink more if you feel you’re lacking by the end of the day.  If every time you record that you drank a glass you put a little check in the upper right portion of your log for the day, you’ll know in a glance how much you’ve taken and how many more checks you need to fill the requirements you’ve set for yourself.

• Write down EVERYTHING – We tend to be quite charitable with ourselves when it comes to our intake.  If we can gloss over a bite of our friend’s sandwich or a few peanuts we picked at during cocktails, or be too embarrassed to actually write down that we demolished a half-quart of ice cream after dinner, then the food log isn’t doing as much good as it’s supposed to.  If we can be completely honest with ourselves, then we’ll be able to use the information to make worthwhile changes that will lead to successful results!

• Review your entries – Set aside a certain time regularly to look over your food log.  You’ll notice trends, be prepared and have possible substitutes in mind for the next time you get cravings.  From your log you can also come up with objectives for the next day or week and set rewards for achieved goals; for example, you can tell yourself, “if I don’t have sweets at any time on Monday or Tuesday, I’ll deserve a chocolate truffle on Wednesday” or note that you’ll get a foot spa in exchange for no dessert all week.

Fitness Bulletin

Seniors Yoga classes have been moved to Wednesdays at 7 p.m. at the Somerset Olympia Bldg on Makati Avenue.  Regular Yoga Moves sessions are moving to Tuesdays at 7 p.m.  Interested parties may get in touch through 09179613765 or yogamoves2009@gmail.com.