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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 November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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