Keep a Food Diary to Lose Weight

One of the best ways to lose weight is to become more conscious of what you’re eating and why you’re eating it. Take the first step and keep a food diary. This has been prov-en in countless research studies to help people lose weight.  Once you start to see in black and white how much you’re actually consuming, it triggers some hesitation and thought before mindlessly shoveling in the food.

I have a patient, Kira, who has lost 78 pounds over the last 2 years. She inspires me with her dedication to becoming healthier. In addition to increasing her exercise and reducing her portions, she also started keeping a food diary. 

At first, Kira’s diary would include an entire rack of baby back ribs, with corn bread, coleslaw and beans for dinner along with 2 beers and 6 ice cream bars as a snack after. This was typical in the past. Now, dinners are small portions of protein with a large salad and an extra vegetable. She loves ice cream, but now has that about 1-2 times/month not every evening.  When she needs a treat, frozen yogurt is her go-to indulgence.

I’ve been working with many women over the years to help them lose weight safely and without drastic restrictions

How Do You Start?

• You can use old fashioned paper and pencil or one of the many apps out there to jot down and keep track of what you're eating
• With every bite, be aware that you'll be writing it down
• Notice any emotional triggers that lead to eating
• Are there certain times of day when your resolve weakens?  make a note
• Take a look at each day? What are the patterns?  
• Do you have to have a snack after dinner while unwinding?  
• What's sabotaging you from only eating when you're hungry? time to write down, and
  
• Keeping a food diary will help you become more mindful of what you're eating and why, and that's the first step in making healthy changes and a smaller size. Making small changes is the key to long lasting success.

Disclaimer

I'm delighted to be working with El Camino Hospital to inform people about the incredible services available there, a Bariatric Surgery Center of Excellence.  The more I learn about their programs and services, the more impressed I am with their commitment to do whatever it takes to help people live their best lives. I'm excited that they're offering Health Perks to my readers and followers free of charge. Just use “nurse barb” as the promotion code and it’s free.  In addition, you’ll automatically be entered to win a cooking class and dinner with El Camino Hospital’s Award winning Chef Jacques and me.