Posted on April 23 2022
At work, we use diaries to keep track of important tasks and meetings and keep track of our daily to-do lists. On the other hand, a personal diary or journal, on the other hand, aids us in keeping track of our lives and the emotions we experience regularly.
It is recognized as one of the most helpful habits followed by successful people worldwide. And while we're on the subject of diaries, how about keeping a journal of your diet as well?
Wellness Tip of the day
In fact, by practically multiplying the outcomes, this one modification in your daily practice might aid you in your weight reduction goal. In addition, it can assist you in gaining a better understanding of your eating habits and patterns and identifying the good and bad meals that you consume daily.
A food journal is a record that tracks all of your food intake, including meals, snacks, beverages, and other foods. It either be general or as specific as you like, and you or a medical specialist can keep track of it. It can be started for various reasons, including identifying a meal that causes a physical sensitivity or allergic reaction, weight loss or gain, or recognizing any behavioral reactions to food additives or preservatives.
According to research, maintaining a diary may be a helpful strategy for changing behavior in those who want to lose weight. Keeping a food journal enhances your consciousness of what you're eating, how much you're eating, and why you're eating it, which can help you cut down on unnecessary snacking. Several studies have also found that persons who keep food journals are more likely to reduce weight and maintain it low in the long run.
What does science say?
A study involving 1,685 overweight U.S. individuals aged 25 and older was published in the August issue of the American Journal of Preventive Medicine. They kept food diaries for six months and were urged to consume a balanced diet and exercise. They also gathered in groups once a week to exchange their food diaries and brush up on skills like portion size estimation.
Participants in the study lost about 13 pounds on average after six months. Most notably, individuals who kept food diaries for six days a week, writing down everything they ate and drank on those days, lost nearly twice as much weight as those who kept diaries for one day a week or fewer.
Another study indicated that when 142 individuals maintained a journal for an average of 15 minutes each day for six months, they dropped the most significant weight. The frequency of self-monitoring by participants was demonstrated to have significant relationships with weight reduction in a 24-week online behavioral weight control program.
Actionable tip of the day
Accuracy and consistency are the keys to good food journaling. As a result, to keep meticulous records, write down the particular meal and beverage consumed and how it was prepared. Don't wait until late to fill the journal; write as you go. Make sure you don't skip your cheat days and keep an eye on your portion sizes.
Making notes of where you're eating, what else you're doing while you're eating, and how you're feeling while you're eating might also help you understand some of your routines and provide extra information.