\n
Studies show that keeping a food diary will help you lose weight. But even if you\u2019re not looking to shed pounds, recording details about what you eat\u2014and the way you eat\u2014can shed light on unhealthy eating habits that might be tripping up your stomach when it comes to workouts. Plus, food journals can help you determine the optimal fuel for your peak performance.<\/p>\n
The best food journal is a thorough one that allows you to take a closer, in-depth look at your typical daily intake. To get a realistic picture of what your diet really looks like, try to write down (or track with an app) your intake for a week. Be honest with yourself when keeping a food journal; it is a tool that can help you but only if you record everything!<\/p>\n
And don\u2019t just write notes down and forget them. As you record what you are eating, review your journal every now and then so you get a picture of what may be missing in your diet or what you may be eating too much of. A food journal can also help you discover which food groups and nutrients you may be lacking.<\/p>\n<\/div>\n
3. Remain hydrated<\/strong><\/p>\nOften, our mind mistakes a thirst signal for a hunger signal. When this happens, we fill up on calories from food when our body was really just asking for more water. Remember to drink enough water and calorie-free beverages throughout the day to meet your body\u2019s needs.<\/p>\n
4. Make an appointment with yourself<\/strong><\/p>\n\n
Most of us find it easier to stick with an exercise program that is scheduled, regimented, and set aside for us. Plan out your day in advance and pencil in at least 30 minutes for physical activity time.<\/p>\n
Don\u2019t have a 30-minute time block? Try slipping in 10 minutes of exercise at a time, three times a day. If you don\u2019t have the time to exercise, consider reprioritizing and delegating some of your other duties if at all possible. After all, your family and coworkers will likely agree that better health and fitness is an investment worth working toward.<\/p>\n
5.Measure out your meals and snacks<\/strong><\/p>\n\n
To lose weight, it can be helpful to measure out your foods. You don\u2019t need to do it all year long. But until you get a good idea of what the foods look like on your<\/em> plate, in your<\/em> bowls, and in your<\/em> cup, tally your portions. You\u2019ll need some gear to get started. Here are the tools I use every few weeks when I need to do a gut check, literally and figuratively:<\/p>\nScale. <\/strong>There are all types of scales on the market at all different price points. You can find one that even tells you the nutrients in your food or you could download an app. I use the OXO Healthy Portions Analog Scale because it\u2019s inexpensive, easy to use, and is portable.<\/p>\nMeasuring cups.<\/strong> Another favorite is the OXO Adjustable Measuring Cup because it measures both dry and liquid ingredients. That means I can portion out my cereal, raisins, and milk using one device. Efficient! You could also use it to measure out fruits and veggies, but I\u2019ve never met anyone who couldn\u2019t lose weight because their intake of romaine was excessive!<\/p>\nWhen watching portions, here\u2019s a list of common recommended serving sizes (or check the food label for the serving size). Another tip to help with maintaining smaller portions\u2014and a smaller waistline\u2014is to use smaller plates when eating.<\/p>\n
1 serving of whole grains = 1 slice of whole wheat bread, 1 whole wheat tortilla, 1 small whole wheat bagel, \u00bd cup whole grain cereal, \u00bd cup whole grain rice
1 serving of meat = 2\u20133 oz of meat (about the size of a deck of cards; or 2\u20133 medium slices of deli lunchmeat), or 1 Tbsp of peanut butter
1 serving of fruit or vegetables = \u00bd cup canned (in its own juice or packed in water) or 1 small piece of whole fruit (whole apple, whole banana)
1 serving of dairy = 1 cup of milk, 6 oz of lowfat yogurt, 1 oz of cheese<\/p>\n<\/div>\n
6. Go grocery shopping on Friday afternoons<\/strong><\/p>\nWhile it may seem like the last thing you want to do after a long week of work, getting your groceries on Friday afternoons is great because it makes you less likely to eat out during the weekend (saving you from spending money and potentially eating late-night pizza) and it allows you to cook healthy meals throughout the week. Plus, you can avoid the crowds of people you normally run into on Sundays.<\/p>\n
7. Try to make your plate one-quarter complex carbs, one-quarter protein, and one-half veggies, if you can.<\/strong><\/p>\nYou should eat at least three meals every day and each should be balanced with enough complex carbs (quinoa, brown rice, or whole wheat pasta), protein, and veggies,\u201d Omar says. \u201cVeggies and complex carbs are great because they include a lot of fiber, which slows the release of sugar into our bloodstream. Controlling your blood sugar levels helps you decrease your cravings.<\/p>\n
8. Avoid getting distracted while you\u2019re eating<\/strong><\/p>\nOne study found that people tend to eat more when they are multitasking during meal times,\u201d Jones says. \u201cPut down your iPhone or laptop and make sure to be present.\u201d<\/p>\n
She also suggests practicing mindful eating<\/a> \u2013 being fully aware of the colors, flavors, smells, and textures of your food and getting rid of all other distractions (laptops, TV, cell phones.<\/p>\n9. Eat breakfasts high in protein, fat, and veggies, and low in carbs<\/strong><\/p>\nWhile it may be tempting to eat sugary foods for breakfast, chocolate croissants, cereals, and doughnuts can cause your blood sugar levels to rise significantly, resulting later in a crash that will only make you crave sugar more.<\/p>\n
Instead, try to eat breakfasts high in protein and vegetables \u2013 not only are they nutritionally better for you, but they\u2019ll also keep you full longer.<\/p>\n
10. When you have a choice, choose whole foods over processed every time<\/strong><\/p>\nTry to stick with eating whole foods (grains, beans, fruits) or foods you\u2019ve made yourself. Though sometimes they may have more calories, you will definitely be getting more nutritional value than what you\u2019d be getting from processed alternatives, such as loads of extra salt and preservatives.<\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"
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