By following the food they eat on a daily food diary , allowing you to pay more attention to what you put in your body .physician weight loss center Not only make you think about what you eat, but also draws attention to poor eating habits . In addition,physician weight loss center many of us eat without weight loss center physician really being conscious to keep a food journal may be the only way to get an idea of ??actual food consumption . According to a recent study , keeping a food diary can almost double your weight loss !physician weight loss center
physician weight loss center
So, let's talk about how you are going to start this food journal. You can use the registration form that we have provided to you or pick up a bound notebook or journal duplicate. Of course you want to keep the food you eat in this work ,physician weight loss center but should also include drinks , vitamins and water - basically anything that you put in your mouth. I hope this is not the case for most of our patients , but unfortunately , many Americans consume a large part of their daily calories as soda, coffee and juice, so that the registration is very important. Include the exact size hand when you can. If you do not know the size of the portion of food you eat , try to save an estimated "by eye " .physician weight loss center In addition , scoring the food , break it down into its components - for example, if you eat a sandwich , break bread , meat , lettuce , etc.physician weight loss center
physician weight loss center Note the start time and finish eating . This is important - many of us are " up" and eat too fast , not allowing our body reacts to a feeling of satiety. This can cause you to overeat. Moreover,weight loss center physician the wording of the time , you are reminded that if you eat too often or not enough ,weight loss center physician or if you eat too late in the day.physician weight loss centerEating too often can mean you are " grazing " throughout the day , and perhaps a sign that you do not eat a balanced diet.physician weight loss center
Next record where you eat and eat. This can help identify the factors that can affect the way you eat ,physician weight loss center what is good and bad influences in their feeding strategies . Do you eat too often while watching TV ?weight loss center physician It might be better that you sit in the kitchen or dining table. Do you eat more when you're socializing with friends,physician weight loss center or with some friends ? If you eat too much in social situations,weight loss center physician you may need to find non-food activities to do with friends ( try walking , even in the mall! ) .physician weight loss center
Furthermore,physician weight loss center the level of your hunger before meals .weight loss center physician You must use a simple scale of 1-5 , 1 May not be hungry and hungry. In reviewing his journal later, you will be able to see if you often eat when you are not very hungry ( by custom or emotion ) , or if you get too greedy , too often.physician weight loss center Also, if you think you 're eating in response to emotions and stress, it's a good idea to make a note of your feelings in your food diary , both before and after the meal .weight loss center physician This will help you understand what emotions cause you to eat and what effect certain foods have on these emotions . You might want to take note of the specific situation that caused emotional eating , as " argument today with the boss" or " missed opportunity in school. " When you understand what it takes to emotional eating , you can work with other strategies adaptation planning for the next time the same situation arises .physician weight loss center
weight loss center physician Try to save as much information as possible when you eat - do not rely on your memory! It is also essential to be honest. No need to see your food diary ( except us ) , and you have nothing to gain if you cheat .weight loss center physician
