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Food/Fitness Journals ...
5 Tips for a Successful Food Journal
FREE DAILY DIET TIP
By Carly Young, LifeScript Staff Writer
Sunday, October 22, 2006
By now, you probably know that the most accurate way to keep track of your caloric intake is to log your food choices in a journal. But it’s not enough to write down what you eat – you also need to analyze your food choices and use this information to make better decisions the next day. Here are some tips to help you out:
Record your feelings and emotions whenever you eat. If you realize that you have a granola bar every afternoon at 4 o’clock just because you’re bored, then schedule in a fun activity at that time instead, like reading a good book to keep your mind occupied.
Pinpoint the foods that trigger you to overeat and eliminate them. For example, do you always overindulge on greasy foods when you drink alcohol?
In addition to adding up how many calories you’re eating, you have to limit them as well. If you find that you’re consuming 2,500 calories a day, don’t just shrug your shoulders and continue with the same behavior the next day. Cut calories and bring your count down to around 2,000 if you’re trying to maintain your weight, or 1,500 if you still have weight to lose.
Spread your meals evenly throughout the day. If you find you’re eating all your calories in the morning and have none left over come dinnertime, then cut some food out of your breakfast and spend these calories later in the day when you’re hungrier.
Record how you feel about your body every morning. You’ll probably realize that you feel much better after eating fresh foods, which will give you the motivation to keep up your healthy habits!
If you take the extra time to analyze your eating patterns, a food journal can definitely help improve your eating habits. And if you just can’t get enough of journaling, keep a fitness journal as well and attack your flab with the double whammy of diet and exercise!
Keep a Fitness Journal to Track Your Progress
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Wednesday, May 3, 2006
Keeping track of your workouts in a fitness journal is a great way to keep track of your progress. Why? It’s easy to lose sight of your fitness goals when you can’t see in the mirror yet just how far you’ve come. Motivation to continue with your exercise program usually comes from the joy you get when you start seeing the fruits of your labor, but visible results often take at least two weeks to start showing. Instead of waiting for changes in your body, keep a fitness journal to keep you motivated. Each time you exercise, jot down exactly what you did for your workout, down to how many reps and sets you actually completed and at what weight. It’s also good to keep personal notes to yourself, such as, “I felt tired and had a hard time today,” or “My energy was so high today that I had the greatest workout ever!” Then, come back to that information a couple of weeks later. You may be surprised to see, “I couldn’t finish all 20 pushups – only finished 10” on week one, whereas on week three you completed all 20, and then some! Keeping a workout diary is a simple and tangible way to see how you’re progressing along the way, which will also help you to stick with your goals longer.