Food Journal

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Write down your goals, track your nutrition, and watch your body transform.

Losing weight, maintaining your weight, and keeping fit are all things that take perseverance and hard work. Wouldn't it be nice if there was a way to make it easier and hold you accountable? There is a way! One simple tool that can be used to help in all of these areas is keeping a journal of what you eat throughout the day, as well any activity.

There are no expensive fees involved, no high-tech machines to climb on, and no special diet food you need to buy; a food journal will do the trick. Let's take a look at what researchers have to say:

• In 2008, Kaiser Permanente's The Center for Health Research (KPCHR) conducted a study of 1,700 people. The participants kept a food diary and were asked to follow a diet high in fruits and vegetables and low in fat; exercise moderately for 30 minutes per day; and attend a weekly group session. A researcher from KPCHR, Jack Hollis, PhD says, Those who kept daily food records lost twice as much weight as those who kept no records.
• The International Journal of Sports Nutrition and Exercise Metabolism (IJSNEM) published an article based on a survey conducted by Sports Dietitian, Bronwen Lundy. In his study, Bronwen collected data from professional Rugby players who had kept a food journal over a four-day period before a game. It was discovered that these athletes did a good job with nutrition guidelines before a game; however, were not giving their bodies the nutrients needed, for recovery and maintenance, post-game. By journaling the food, Bronwen was able to assess what the body was lacking and educate the players on a more regimented diet to maintain a healthy balance.

Keeping a journal of what you eat is a good way to track what is working and what is not. The following tips can help with successful journaling:

• Write down your meals as you have them; don't wait until the end of the day for fear that you might forget to record something.
• If you have a bad day, still record it in your journal. This will help you see how it has an impact on your weight. Nobody is perfect; there might be a bad day here and there, but the goal is to get back on track the next day.
• Prepare meals at home and focus on portion control. If you have a busy schedule, prepare meals for the week on Sunday afternoons or whatever day of the week works best for you.

Your Food Journal includes
- 180 pages to track your daily nutrition (90 days total; any 90 days you choose - you enter the dates)
- Store your personal contact information
- Write down your nutrition goals
- Save your favorite motivational quotes
- Track your measurements before and after your 90 days
- Add a before and after photo
- Create your grocery list
- Make a monthly meal plan
- Jot down notes about your nutrition, workouts, or how you're feeling
- Rate your daily nutrition
- Save your favorite recipes
- Did you achieve your goals?

Get motivated, make goals, create a plan and take action so you can live a fit and healthy lifestyle.

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Нехудожественная литература >Медицинская литература >Популярная и нетрадиционная медицина >Общие работы по нетрадиционной медицине >Нетрадиционная медицина