THIS ARTICLE WAS DOWNLOADED FROM DIABETIC CONNECT:
Losing weight isn’t easy, and there is no magical formula for weight loss that is going to work for everyone. Dr. Yoni Freedhoff, an Ottawa-based obesity doctor, says, “Ultimately, you need to like the life you’re living food-wise if you’re going to keep living that way. It’s crazy to think with billions of people on the planet that there’s one approach that suits everybody. The best diet for one individual is the worst diet for another individual.” One method that has been shown through clinical trials and studies to work for a lot of people and that is easy to tailor to your lifestyle is keeping a food diary. One study even showed that people who kept food diaries versus those who didn’t lost twice the amount of weight.
I HAVE BEEN KEEPING A FOOD DIET FOR ALMOST ONE YEAR. I TRY TO KEEP MY CALORIES TO 1000 PER DAY. I USE MY FITNESS PAL TO WRITE IN EVERYTHING I EAT AND ALL THAT I DRINK AND EVERY STEP I TAKE AS WELL AS ALL OF THE EXERCISE THAT I DO.
Many people’s problem with keeping track of their food is that it can be difficult to track every little bite they eat throughout the day. Also, sometimes it can be tricky to figure out exactly how many calories are in a meal. The great thing about a food diary is that you can decide how you want to track what you eat. One of the first steps to take towards being more mindful of what you eat is to simply be aware of which foods are higher or lower in calories rather than counting every calorie if that seems daunting to you. This may not give you quite as accurate a picture of how many calories you are eating, but it will give you a greater awareness of and help you to be more careful of how much you consume in a day.
MY DIARY INCLUDES, CALORIES, CARBS, SUGARS, SALTS, FATS.
How much you eat is just as important as what you eat, and figuring out what the correct portion is can be tough. Unfortunately, when it comes to calories, assume the worst. Especially when you are eating out, you want to overestimate your calorie intake because of typically large portions and excess fat in the cooking process. To better understand portions, you might also try downloading an app like Calorific which shows you pictures of what 200 calories of a given food actually looks like. When you are keeping track of your calories, some helpful hints are: • 200 calories of lean meat is about the size of a woman’s palm (plus around 120 calories for fat from preparation or cooking method) • A cup of starch is about the size of a woman’s fist and ranges from 180 to 220 calories • At restaurants, add 40% to your calorie count for calorie counts not posted on restaurant menus • Desserts generally contain around 25 to 50 calories per tablespoon.
I ENJOYED THIS PARAGRAPH AS I LEARNED SOMETHING NEW, WHILE CONFIRMING WHAT I ALREADY DO. I USE MY FITNESS PAL.
If you carry a smart phone, starting your food diary can be as easy as downloading an app. You could try using one of these apps to see if they work for you: • Lost It! – This app asks you a few questions to understand your weight loss and eating goals, sets up a weight plan for you, and gives you a place to log everything you eat and how much you exercise. • Calories Counter & Diet Tracker by My Fitness Pal – This app provides you with an easy and fast to use calorie database, counter, and form for your data • Evernote – This app isn’t specifically for counting or tracking calories, but once you create an account, you can see your notes from any device. This makes it easy for you to track calories at home, at the office, or on the go.
I JUST GOT A NEW SMART PHONE AFTER MANY YEARS WITH A "DUMB" FLIP PHONE. SO I WAS ABLE TO GET THE NEW APPS FOR PEDOMETER, BLOOD PRESSURE, AND OTHER APPS THAT I HAVE NOT YET LEARNED HOW TO USE. BUT I THINK I WILL KEEP MY FOOD AND EXERCISE COUNTER ON MY OLD DESKTOP COMPUTER RATHER THAN ON MY PHONE.
It’s helpful to have a goal when you start your food diary, whether it’s losing weight or just becoming more aware of what you are eating. Knowing your reasons for starting your food diary will help you figure out exactly what you need to be tracking and how many calories you should be consuming during the day. The most important thing is to find the food diary method that works for you. Stay with whatever makes sense to you, is easy to stick with, and gives you results. Discover a way to cut calories that works for you.
MY GOAL IS FIRST TO LOSE WEIGHT SO THAT I CAN HAVE MY PANNICULECTOMY (TUMMY TUCK). NEXT I WANT TO KEEP MY BLOOD SUGARS EVEN WITHOUT WORRYING IF I EXCEEDED OR DIDN'T COME UP TO THE AMOUNT OF CALORIES I SHOULD EAT IN A DAY. I HAVE ALREADY MADE A HABIT OF USING MY FITNESS PAL AND THINK THAT I WILL CONTINUE WITH IT FOR THE REST OF MY DAYS.
SO NOW THAT YOU HAVE READ THE ARTICLE, AND SEEN MY COMMENTS REGARDING MYSELF, WHAT DO YOU THINK?