Nutrition Diary
Today we will talk about how to learn to control what we eat.
It often happens that it seems like you don’t eat anything extra, everything is strictly on schedule, yet the weight stalls…
We are all susceptible to various kinds of stress, both negative and positive. And in such moments of life, we don’t even notice how we stuff ourselves with different unhealthy treats. And it happens too: you’re preparing breakfast or dinner for your family, tasting dishes, and you don’t realize that you’ve eaten a couple of pancakes or half a serving of a side dish. Then you sit down at the table and eat a decent, full dinner portion. Or at work: you rush into one office – take a bite of a cookie, rush into another office – a candy… And then you look at the scale, and there…
It happens, doesn’t it?
It’s time to start a Food Diary.
This is one of the simplest recommendations for those who are trying to keep track of their weight.
Buy yourself the prettiest notebook. By the way, a planner will work in this case too. But, of course, the prettiest one 😉 Just write down everything you eat, including all snacks. There’s nothing simpler! And since this will be your personal diary, don’t be shy or modest—write the plain truth.
If you are not professionally engaged in your health, meaning regular workouts, calorie counting and macros, tracking your water intake, you can simplify your diary to the bare minimum. Write down the meal time, what you ate, and in what quantity. For example:
| Breakfast /8.00/ | |
| Pancakes | 2 pcs. |
| Sour cream | 0.1 kg |
| Coffee with sugar | 2 tsp. |
| Snack /11.00/ | |
| Sandwich with sausage | 1 pc. |
| Lunch /13.00/ | |
| Olivier salad | 0.13 kg |
| Borscht with sour cream | 0.2 kg |
| Fried chicken with potatoes | |
| Bread | 2 slices. |
| Tea with sugar and lemon | 2 tsp. |
| Snack /16.00/ | |
| Cookies | 4 pcs. |
| Candies | 3 pcs. |
| Dinner /20.00/ | |
| Pork with pasta | |
| Tomato and cucumber salad | |
| Bread | 1 slice. |
| Tea with sugar | 2 tsp. |
| Gingerbread cookies | 2 pcs. |
Record meticulously, every day, every tiny crumb and every piece that you eat. And once or twice a week, try to analyze what, when, and how often you eat. For beginners on their way to a slim life, this will be very important support, because with the Food Diary, you can track and regulate your meals. There shouldn’t be too many or too few. We will soon discuss the reaction of our body to one- or two-meal eating.
But for now, you just need to start recording everything you eat. After some time, when you get used to keeping the Diary, you can begin the higher art—recording everything BEFORE you put it in your mouth! That’s where the most interesting part begins 🙂 Let’s call it “food culture.” And, quite possibly, after a while, you won’t consume as much as you used to of various pastries, cakes, candies, and chocolates. Because, after recording your meal in the Diary, you might not even want to eat all that.
Try starting a Food Diary – this experiment won’t go without reward!
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