Food journal

I thought I would share my technique with all of you brides-to-be since it is working graet for me. I have recently being getting into the old seasons of The Biggest Loser and it really motivated me to lose some weight and eat healthier. Trainer Bob suggests keeping a food journal and Carrie Underwood uses this method as well.


I began a food journal and it has been amazing! I have lost 10lbs already and it has only been 1month. I don't feel like I am starving or dieting. I just write down the food I eat along with the calories, protein, fiber and fat. If anyone is interested in seeing pictures of the way I set mine up, I will be happy to post some. At the bottom of each page I write down all of the exercise I did that day. If I stayed under my calorie limit for the day, I give myself a cute little sticker on the page :)


To figure out nutrition facts about foods that don't have a label (ex. when you're eating out), I use calorieking.com . It is a great website that gives you the nutrition facts on just about every brand of every food...including restaurants. They also have a book that you can order to fit in your purse if you don't like going online for that info. I noticed that I make better decisions because I don't want to write "3cups of chocolate ice cream" in my journal. my the time it gets to dinner time, I can see how many calories I have consumed and I know then if I can have dessert after dinner, or that ranch dressing on my salad! Drink lots of water, don't skip meals, portion control is vital, measure EVERYTHING and write things down AS SOON AS you are done eating!


Every pound of fat=3500 calories....so between decreasing your calorie intake each day and calculating calories burned during exercise, that is how you can figure out how many calories you should consume each day.


Ex for me:


I used consume about 1700 calories each day. If I lower that to 1200 calories per day, that is a 500 calorie deficit each day. Multiply that x 7days =3500 calories lost per week which equals 1lb of fat lost in 1 week. I usually jog/run on the treadmill for about 25 minutes each day and I burn 250 calories. Multiply that x 7days=1750calories burned weekly which is 1/2lb of fat. Then, you have to factor in how many calories your body burns during normal day to day activity and factor that in as well. You can find those calculators online. I lose about 2.5-3lbs each week doing this and I love it.


Remember, if you have certain health conditions, you may want to talk to your dr before starting a diet/exercise program. (just the nursing student health teaching coming out in me!)  :)


Good luck! post questions if you have them!


 

Posted on September 16, 2009 at 3:00 am
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(17) Comments

jesandshan
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try the daily plate on livestrong.com.... its a free online food dairy also sparkpeople.com

Posted on September 16, 2009 at 3:13 am
jamichael
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this is great advice! i use sparkpeople.com for the online food diary and workout diary. it definitely helps keep me in check.

Posted on September 16, 2009 at 5:51 am
Lorienne
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Go Shawna!!!! You're doing so great, thanks for the tip!


 


Keeping a food journal just does not work for me.  For me, that's the kind of thing that makes me NOT stick with a program.   I know how I'm supposed to eat and so if I just eat that way and exercise, I lose.  Slowly, but surely.  But it's awesome that it works for you and hopefully everyone will give it a try, at least and maybe it will work for them too!!!

Posted on September 16, 2009 at 10:50 am
theprincessbride
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I used to love counting every calorie on my-calorie-counter.com, but it just got exhausting trying to remember everything I'd eaten that day and discouraging if I'd eaten something unhealthy and I had to look at how many calories I'd gone over. I'd get a "why even bother" attitude and feel defeated. Maybe I just don't like being held accountable. LOL

Posted on September 16, 2009 at 5:00 pm
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That's exactly it! Accountability is key :)

Posted on September 16, 2009 at 5:34 pm
jamichael
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i try to enter each meal right after i eat it so i don't forget. also, by the end of the day (when i usually feel the most snacky), i'll know whether or not i have any wiggle room to have a snack.

Posted on September 16, 2009 at 5:53 pm
theprincessbride
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Calories burned motivates me more than calories consumed, for instance if I added up calories for today I've eaten about 700 cals so far. I only planning on having a small 200g steak and salad when I get home from work tonight which is what like, 300 calories? Altogether that puts me at 1000 calories for today WAY less than what I should be eating so, when I count calories I think WHOA I should eat something else that's like 800 calories under my goal.....and it stresses me out about the numbers. BUT tomorrow I might eat like, 2200 calories and then things even out whereas if I'd eaten all 1800 cals today it wouldn't have. It works both ways I guess, blessing or a curse to count calories.

Posted on September 16, 2009 at 7:37 pm
KCLil
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Great job Shawna and wonderful advice! It's always helpful to try and look at it from a numbers standpoint. Then when you go to eat something that is not healthy you can look at it as a number and I usually put it down and grab a piece of fruit.

Posted on September 17, 2009 at 3:02 am
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theprincessb-that's also a great method. Different things work for different people. I just know from my experiences with multiple diets, diet pills, yo-yo dieting and basically starving myself, that the only thing that works for me and makes me feel good is portion control with calorie counting and moderate exercise. Track it however we need to! but that's honestly the only way it will happen and have the weight stay off.


Doing great girls! Stick to what works for you and we will all be healthy slender brides :)

Posted on September 17, 2009 at 6:38 am
2011bride
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oh I love that idea Shawna!  I am going to sign up for one of those calorie counters online.  I'm at work on my computer all day so I can just leave it open and log things in.  I'm guilty of always reaching for chocolates from the candy jars in the office or splurging on one too many handfuls of cookies on the lunch tables!  And I need to lose a lot before I go trying on dresses next year. I agree completely with you - accountability is the key here along with exercise if you want to lose weight. 

Posted on September 17, 2009 at 9:13 am
miss_em2010
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wow great info...thanks!

Posted on September 17, 2009 at 9:41 am
Jezzzebel
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congrats, thats great!  i track my food on sparkpeople.com.  i've been using it since feb '08 and did it consistently for like 8 months but then i slacked.  i've been counting again for about a month though and i've already noticed a difference in how i eat.  everyone is different but for me, i have to count exactly what i'm eating to actually lose weight.  i can maintain my weight without counting which is good to know for when i get to my goal but to actually see pounds lost, it's all about counting for me... and working out of course.

Posted on September 18, 2009 at 4:50 am
mabv812
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Yea tracking my calories in a journal works very well. I can't do the online trackers cause I just don't do it, I forget and whatnot. But I am loving weight watchers. Points and calories? Practically the same thing for me except easier math.

Posted on September 18, 2009 at 7:17 am
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You all have great ideas!


2011bride-I think we are all guilty of dipping intot he candy jars at work! I just look at candy now like "if I eat you, it would be throwing away 30mintues on the treadmill....not worth it"!!! lol-but we have to make sure we are not depriving ourselves, otherwise we will binge eat. Always reward yourself with a treat, just not as often, and not as much in one portion.


 


Keep it up and post back because I want to know about everyone's progress :)

Posted on September 19, 2009 at 2:45 am
Nadine2135
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I would love to see your template! I tried this before, but didn't stick with it for very long

Posted on September 24, 2009 at 3:21 am
TomboyBride
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Tracking your eating really works! My Weight Watchers team lead always tells us at the end of the meetings:


If you really track it really works, if you sort of track it will sort of work. 


I always see such a difference in my weight loss when I do track my eating! I just have to keep myself from being lazy and not writing it down. Keeping myself accountable and aware of what I'm eating really makes a big difference!

Posted on September 28, 2009 at 1:14 am
ChildofHope
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That's great!  I have started doing that too, on a site called Fatsecret.com. 


You can track your calories from food, and from exercise.  It doesn't have to be exact.  You can check "this is exactly what I ate" or "this is some of what I ate".  There will be little arrows for the day, if you burned more calories than you took in.  Each nutrition label for the foods tell you how many WW points too, for those of you on that.  I find it really helpful!


You can also track your weight loss on a chart, and there are groups, and challenges you can take part in. 


For me, it makes tracking what I eat and how many calories I burn very easy.  Lol, ok I sound like a commercial, so I'll stop now, but I do love the site. :)

Posted on September 29, 2009 at 7:05 am

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