How many times have you tried to shed that excess fat and failed? Have you ever wondered why that keeps happening? Whilst there may be many reasons behind you are not being able to lose weight, what we at Synergy Fitness Studio found with most of our new clients is that adhering to a nutrition plan turns out to be very challenging.
I am not saying it’s all your fault, because it may be that you haven’t received the support you would need to be able to change your habits or there are other measures in your life that are more important than your fitness goal. However, if you feel that there is more you are willing to do to achieve that toned physique, read on.
What is a food diary?
A food diary is a journal you keep to log everything you put into your mouth. That includes meals, snacks, drinks and anything that can add to your daily calorie intake, in other words calorie counting.
There are different approaches to this, some say unless you’re an athlete or a bodybuilder, you don’t need to count calories. That is most likely true so long you have already found a balanced way of eating that takes you closer to your goal. If that’s not the case, here are 5 benefits to logging your calories daily.
1. You’ll know your starting point
It’s easy to say to eat healthier, cut back on alcohol and processed food and have smaller portion sizes, but if you don’t know where you’re going wrong, it’s hard to create a plan.
2. You’ll learn heaps about food
To keep a fairly accurate food diary you will need to start checking labels, understand amounts and portions and when comes to that, measure your home cooked food.
Even if you only do it for a month, you’ll have a much better understanding of what foods will provide you with good quality and sufficient amount of protein, carbs and fats, which food have tons of sugar in them, what foods make you feel more satisfied and which one triggers cravings.
You’ll also have a general idea how much you’re actually eating and with the help of some Math’s you can calculate how much more or less that is compared to the amount you should eat.
3. You become more organized
Because you will need to stay in the present and ensure you don’t forget anything, you will automatically create habits of being more organized. Some people log their food at each main meal, some do it at the end of the day and some will start planning it in advance to save time on the day.
There is a saying “fake it till you make it”. You can trick your brain and once you engrained these habits, you’ll more likely start becoming more disciplined in other areas.
4. It’ll be easy to review your progress
That’s right. We keep saying that stopping regularly and looking back to appreciate how far you have come is an efficient way to keep motivation level high. If you keep tracking your intake religiously for weeks, I guarantee you will see difference in eating patterns, food choices and calorie intake after a month.
You won’t only feel better in your skin, you’ll have it in writing how far you’ve already come. Reviewing your visible results and your food history will also help you tweak your fitness plan if needed to keep moving towards your goal.
5. You will lose weight
Experience shows that more of the people who track their calories can see the desired results compared to those who don’t. I believe that’s just a difference in level of commitment. The higher it is the further you will get. People who are willing to spend those extra few minutes a day on evaluating their day have got their mind focused on their fitness goal.
This is not to say people who don’t keep a food diary won’t lose weight, but their progress is more likely to be slower.
Please note if you have any other problems or an underlying cause, you may not get results no matter what. If you have a suspicion, contact your doctor and see what you can do.
If you haven’t been doing this, but you’re happy with your progress, don’t start doing it now as it may confuse your current balanced habits.
If you haven’t been logging your food and are also unhappy about how you look, take the first step. There are several ways from using pen and paper and writing down everything through taking pictures to using a smartphone app. If you get stuck, feel free to give me a shout.
If you have already been doing this and still don’t see results, feel free to get in touch for an assessment so we can identify what can be done.