Studies show that people who keep a food journal lose weight faster and keep off the weight, than those who do not food journal.
Try to keep a food journal for a week. You can either buy a notebook, put a piece of paper on the fridge, use an excel spreadsheet, email a friend daily, or use an iPhone App such as Lose It. Not only will keeping a food journal make you eat less (because who wants to admit and write down that they had 12 girl scout cookies), but it will be a huge reality check to how much you are really eating.
Do you eat the leftover food from your kids snacks and lunches? Do you put 4 teaspoons of peanut butter on your apple, rather than 1? Do you snack constantly throughout the day, because you are bored? Do you not count what you drink; coffee, soda, juice, etc?
Here's what to include in your food journal:
- What you are eating
- What time you are eating
- Where are you eating
- What are the calories and servings you consumed
- Why are you eating...energy level, mood, stress, etc