You feel the pressure daily to lose weight and lose it fast. But there are a lot of dangerous diets out there. Some extremely restrict your calorie intake. Others might promote unrealistic workout routines to get the trim, toned body every one is after. If you want to shed those extra pounds and not give up your lifestyle and overall health, it’s time to change the way you think about losing weight.
At Cache Cosmetic & Laser, located in Providence, Utah, our team of experts led by board-certified Dr. Vera Carlson specializes in helping you lose weight with safe and proven methods like food diaries.
What’s a food diary?
A food diary is an important tool when trying to lose weight. Every time you eat or drink something, you write it down and note the nutritional and caloric value of each item. Doing this helps you view your eating habits, and where you might need to make a change.
It’s easy to get started. There are lots of apps for your smartphone or you could go old school and use a pen and notebook. It doesn’t matter how you log your food, it only matters that you stay consistent. Tracking your food with a diary helps you approach your weight loss journey as a psychological one. You’ll see your behaviors, eating habits, and thoughts about food start to change without heavily restricting your diet.
Food diaries illuminate your eating habits like what, how much, and when are you eating. These are the building blocks of your nutrition. You need to know how much you’re taking in and what kind of food you’re consuming. You might notice that you consume lots of carbs in the early afternoon. This will alert you to this pattern and help you make a change.
It’s best to not only track what and how much you’re eating, but your eating habits as well. Jot down where you are when you’re eating, any distractions around you, the people you’re with, and how you’re feeling as you’re eating. Keeping detailed records about your eating habits can show you what’s going on in your mind while you eat.
How can I get the most out of my food diary?
Food diaries are valuable when it comes to losing weight. Here are a few things we recommend when getting started with your food diary:
Log it right away
When doing a food diary, you want the most accurate records. It’s best to get your food and drinks logged right away. If you wait until the end of the day, you’re likely to forget and misjudge your habits.
Be specific
The name of the food diary game is accuracy. Don’t record your lunch as just “a sandwich.” What kind of sandwich? Did you have anything on the side? Being as specific as you can be about each meal only helps you and our team evaluate your weight loss and make strategic changes.
Include alcoholic beverages
Alcoholic beverages are sneaky when it comes to calories. You might not realize just how many calories you can consume with those beers or glasses of wine you had with dinner. Make sure you’ve included everything in your food diary.
Find a method that works for you
There are lots of ways you can keep a food diary. Smartphone apps are convenient and provide great information on nutrition and calorie intake. There are planners and preformatted diaries you can buy, or you can pick up your favorite notebook to start logging your food. We can guide you towards the best method so you can be successful.
What do I do with my food diary?
After you’ve established a consistent routine with your food diary, Dr. Carlson reviews it with you. After consulting with Dr. Carlson, you might notice that you reach for an extra snack when you feel stressed. You might see how long it’s been since you’ve had a vegetable. You could also realize that you consistently skip meals and aren’t getting enough food during the day.
Once your habits have been identified, Dr. Calrson works with you to set small, attainable goals. These goals help you change your thoughts, feelings, and habits towards eating. You start to see the number on the scale drop and your nutrition rise.
If you’re ready to not just lose weight, but change your whole way of approaching your health and well-being, call our office or schedule an appointment online to get started today.