A little black book with calories? Yes, calories. Do you know how many calories you’re consuming every day? Well, not only will keeping a food diary help you determine just that, but recent studies have also suggested keeping a food diary may be helpful to losing weight.
From beverages to snacks and for especially meals, a lot of my patients have lost weight by simply jotting everything down in a little black book. Being aware of what you’re putting in your body gives you the power to control what you’re eating and may stop you from overeating. Most of my patients tend to underestimate the number of calories they eat. I have found a substantial amount of unaccounted calories, ranging 700-1200 calories.
Here are some tips to help you get started.
Little black book! Whether it’s a notebook, a laptop, personal digital assistant (PDA), and cell phone, keep your little black book handy.
Write or type! Write or type everything you consumed in your little black book. Don’t wait until the end of the day to mark everything down because truth be told - you will forget. Water, soda, apples, chips, cookies, sandwich, salads, pasta, or beer – keep track of everything. It’s best to write immediately following your meal or snacks.
Portion distortion! Practice makes perfect. Get yourself a measuring scale, measuring cups and measuring spoons for accurate results.
Cook up a storm! Rather than eating out and not knowing how many calories you’re eating, cooking at home will give you more control over what you eat. You will know exactly what the food contains and how much of it you're consuming.
Don’t skip dessert! You’ll have your moments when you want to reach for your favorite bag of chips or indulge in a piece of chocolate cake – regardless; don’t forget to enter it in your little black book.
The little black book that could be the first step to helping you lose weight. Give it a try!
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