Food Journaling

Can food journaling really help you lose weight? According to a group of researchers involved in the Weight Loss Maintenance study, the answer is a resounding yes. In the study, which was conducted at four locations across the US including Johns Hopkins University and Kaiser Permanente Center for Health Research, nearly 1,700 overweight and obese Americans were asked to keep a daily journal of both food and exercise and attend weekly classes on healthy eating and moderate exercise. After six months, participants lost an average of 13 pounds. When researchers analyzed the data, they found that weight loss virtually doubled between those who kept a journal and those who didn’t.
According to J. Graham Thomas, Ph.D., Co-Investigator for the US-based National Weight Control Registry (which monitors the habits and behaviors of more than 5,000 individuals who have lost weight and kept it off for at least a year), “Keeping a food log ranks up there among the top three or four most important strategies people use to lose weight and keep it off.” In other words, in addition to cleaning up your diet and exercising regularly, writing down what you eat is one of the most important things you can do to lose weight and best of all, keep it off. By Jennifer Sygo, MSc, RD

We put things in our mouths without even thinking about it.  A few goldfish while we dole some out for the kids.  A handful of cereal while we are pouring the bowl.  A sliver of dessert from someone else's plate! It is easy to think "oh, it was just a small amount", but when you are trying to reach a specific weight loss goal...every calorie counts!  The other end of the spectrum is---Are you eating enough!  Some people cut out all the snacks, limit the portions and end up not losing weight when their body goes into starvation mode!  Balance is key.  The way to see if you have some balance is by writing down everything that goes in, knowing how much you should be eating each day and making sure they are in the same ball park!  If you are exercising to lose weight you don't want to eat all of the calories you burn, so don't use that as an excuse to eat more!  Keep your intake set at what your body needs to function (at least 1200 calories for the average woman)!
If you have a time of the day that usually gets you snacking at least choose wisely.  A low calorie protein shake, raw vegetables and 2 tbsp of hummus, a piece of fruit, 1/4 cup of almonds...but first try a big glass of water or chewing some gum.  You may not be hungry, you just be thirsty of bored!!!  If you like a sweet after dinner, try a sugar free calcium chew (chocolate flavor)---bite it into small pieces, chew well, savor the flavor.  Or a big cup of tea...find some flavors that satisfy your cravings and enjoy every calorie free sip!

Why aren't you seeing any results?

I know why I'm not seeing instant results...it would be my love affair with food!  I have a nice balance right now of hard exercise and healthy eating...but ice cream, red wine and chocolate are never too far away!!!  In one sense it is OK.  My weight is stable, my clothes fit and I feel good...BUT  I would still like to tone out my mid section and lose a little of my lower booty so my new pants aren't quite as snug.  It is time to cut out back on my treats until I reach some goals I think...then I can add them back in moderation!

Now why aren't YOU seeing results? 
How is your food intake?  Is there a time of day when your resistence is low?  Are you eating three solid meals a day or cutting back so much that you are STARVING by the end of the day and end up eating enough for 4 people?  Experts are recommending we eat 5-6 times a day to keep our metabolism active at all times.  3 meals and 2-3 snacks.  The hard part about that is cutting back on each meal a bit so our calorie intake stays the same when we add in the snacks.  and DON'T FORGET BREAKFAST!!! 
Are you drinking enough water?  Water gets everything moving in our body, it helps us feel fuller, and it is so much better for you than soda, diet soda, juice, coffee...carry a bottle with you all day long!
Are you really exercising?  Unless you have an injury, are just starting on your exercise journey or are cooling down, there is no reason to be walking on the treadmill and watching TV!  If you want to lose you need to MOVE!  Running, pushing hard on the elliptical, riding a bike with high resistance...there are lots of ways to do it.  In order to make it fun though you really need to mix it up.  Have you tried any classes at the gym?  TurboKick would be my favorite cardio-works the core, great music, fun moves...but spinning is another great one for cardio.  A PUMP class for weight lifting.  A cross training class with weights and cardio is awesome...keep the heart rate up to get even more fat burning going on and you don't usually lift as long for each set so you can go HEAVY!!!  When you work though you need to work HARD!  Work up a sweat, go so hard you are panting...if you start getting light headed slow down, but kick it up again when you can.  Your muscles are supposed to burn when you are lifting, just work through it and you will be rewarded with stronger muscles.--You will quickly learn the difference between a muscle burn and PAIN!  Pain is bad...stop what you are doing and make sure your form is correct and ask for help!
Ask yourself these questions when you feel the need to rest---Am I about to pass out?  Have I seen anyone else pass out who is doing the same exercise as me?  Can I keep going a little bit longer?  The answers are probably No, No and Yes!!!!!
The harder you work out in the time you have the more results you will see....I promise you!  As long as you don't have two bowls of ice cream for dessert to celebrate of course ;)