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5 Amazing Things That Would Happen When You Log Every Food You Eat

5 Amazing Things That Would Happen When You Log Every Food You Eat

You may have a to-do list or to-buy list, like most of us do. But how many of us would record the food we eat? What we eat affects us every second, as they provide the necessary nutrients, or if you eat unhealthy food they can be harming your bodies…so how can we know if we’re eating right?

By keeping a food diary, you will be surprised and amazed by the difference simply recording what you eat can make to your overall health and well-being.

Sherrie Delinsky, PhD, a staff psychologist at Massachusetts General Hospital, says: “food diaries can unveil patterns of overeating. They can also reveal and identify triggers to avoid, such as not eating enough throughout the day and then overeating at night, or overeating when drinking alcohol.”

Benefits you will see when you log your food

1. You will cut down on calories

By paying attention to your calorie intake you can better control the amount of calories you are eating. Your awareness will lead to an ability to limit and restrict your daily calorie intake. Experts say that the simple act of keeping a food diary can encourage you to eat fewer calories and thus lose weight. 

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2. You will snack less

By looking at how many snacks you have during the day you can cut down on unnecessary calories. Snacks can add up and can greatly contribute to your calorie intake. You may find that your meals are proportional but that you are snacking too much. By cutting down on snacks you can gain a trimmer waist line.

3. You will see the difference between weekends and weekdays

Another thing you will see is the difference between what you eat on the weekdays and what you consume on the weekend. As you generally have less time during the week you may find that you are eating more takeaway or quick meals with a high fat content. By noticing how you may cut corners on weekdays you can, for example, make an extra effort to cook during the weekend so you have pre-prepared healthy meals ready to eat during the week.

4. You will listen to your mood

By logging your food diary, you will discover your emotional connection with your food. See if your good eating days correspond with a positive mood. Also look to see if you feel good after you eat healthier meals. You may find that your mood is bad when you overeat and indulge. By being more aware of your mood you can prevent overeating and thus reduce your calorie intake.

5. You will feel more comfortable and healthier

By highlighting any food intolerances or allergies you may have you can get rid of unnecessary discomfort and things that are potentially bad for you. By paying attention to what foods make you feel bloated or give you indigestion you can eliminate these foods and feel much better. Some symptoms could be more serious like a rash or nausea. If you experience these kind of reactions to certain foods consult with your doctor.

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How to keep a food diary

What to include?

In your diary you will need to keep a record of the date, time, place, item eaten and quantity consumed. You may like to write by hand; if this is the case you can purchase a blank notebook or a daily diary. If you prefer to use electronic media there are many online tracking devices and apps available.

Be specific

When you keep your diary remember to record everything you eat and drink. The more specific and accurate you are the more benefits you are likely to gain from keeping your diary. You should include all meals, drinks and snacks that you eat throughout the day. It is worthwhile being very specific and including what ingredients are in the meals you eat. For example, if you eat a pasta bolognaise include the pasta and the meat and the tomatoes. Also, do not forget to include you daily water intake, as keeping a record of this will let you know if you have drunken too much or too little water.

Keep track of quantities

It is important to pay attention to how much of a given food you are eating. You may be eating healthy foods but the serving sizes could be too large. It can be useful to purchase a food scale or measuring cup to make sure your quantities are appropriate.

Pay attention to your mood

You may be keeping a food diary in order to lose weight or you could be trying to isolate a food allergy. In both these cases your mood plays an important role. Before and after you eat you can make a note of how you feel.

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It takes approximately 20 minutes for you to feel full and satisfied after a meal so it is best to wait 10-20 minutes before you write down how you feel.

If you make notes about your mood before you eat you may notice that, for example, you eat more when you are feeling stressed or low.

Seek out patterns and regularities in the food you eat

After a while you may see the emergence of some patterns in your eating habits. These patterns may be related to your feeling before and after a meal. It could be that you are eating similar foods at lunch time; for example, a sandwich. You may also notice that you overeat when you are feeling very hungry.

Additional tips

You may want to record the nutritional benefits of your food. This can help you gain insight into what nutrients you are getting and what you might be lacking. This way you can add certain foods to your diet to make up for the gap in your nutrient intake.

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Your physical activity has an effect on how many calories you should be consuming. Making note of what physical activities you are taking part in will help you to know what sorts of food you should be eating.

Summation

By sticking to the routine of keeping a food diary and following some of these suggestions you can make a change to the way you are eating. You may find that by recording your food intake you feel motivated to embark on a better healthier eating path and this will lead to a slimmer waist line and a greater sense of energy and comfort.

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Rebecca Beris

Rebecca is a wellness and lifestyle writer at Lifehack.

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Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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