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March 5, 2010
The extra time commitment and tedious nature of food journaling are a deal breaker for many. Yet the benefits of taking the time to really pay attention to your food choices far outweigh the time involved. Not only will you learn more about the foods you commonly eat and their nutritional content, you are more likely to stay on track and be successful with your weight loss goals.
Continue reading for four big ways a food journal can help you shed pounds, as well as information on what to record. I’ve also included tips on how to get set up immediately, so get started journaling your way to a slimmer body today!
1. Education
Tracking your food intake forces you to pay closer attention to the foods you eat, when you eat them, and how you prepare them. If you are calculating portion sizes and counting calories, you must look up each food and record its statistics (however scary they may be!). You’re also more likely to look at the nutrition facts for the food item and weigh the cost v. benefit of eating it… and thus having to record it. Reading nutrition labels helps you discover what nutrients you over- or under-consume, and which you should avoid completely. Just be careful not to believe every claim you read on the packaging… unfortunately these “health benefits” are often inflated to help sell the product. Stick to reading the ingredient list and nutrition facts and you’ll get all the information you need to stay healthy.
2. Accountability
Recording your meals for others to see (or just for yourself!) can actually help you consume fewer calories. Being held accountable to your weight loss endeavor (or whatever goal you’re aiming for) gives you less leeway to slip up or backtrack. Giving yourself a deadline can do the same thing. Either way, you are eliminating the chance for excuses and setting yourself up for “punishment” if you don’t follow through (having to show your slip-ups to someone else, missing a deadline, etc).
Accountability also means you’re more likely to rethink the impulse chocolate bar purchases at the grocery store – there’s no hiding from a food journal! Not only does this practice make you think twice about the food you eat, it demands you take a greater responsibility for your eating habits. So think before you chew!
3. Analysis
Keeping a food journal is the best way to recognize trends in your eating habits – both for better and for worse. You can choose to analyze why a certain food combination helped you lose a few pounds, while others made you raid the fridge at midnight. Or observe what you might have done differently the week you lost three pounds, so that you can repeat those practices with similar results. Examining your food habits allows you to pinpoint exactly what you’re doing right and where you need improvement, which ultimately brings you closer to your weight loss goals!
4. Mathematics
My clients are always amazed how one pound of fat can equal a shocking 3,500 calories. Based on this, a weight loss of one pound per week means a deficit of 3,500 calories ( basically cutting about 500 calories/day). The math is really quite simple; weight loss never is. Counting your calories is the best way to keep track of how much food you are actually consuming in a day. Food journals make calorie counting easy – half the information is already there! Just look up your food item and portion size in a caloric database and record in your journal.
One of the trickier parts of weight loss (from a nutrition standpoint) is the way “little” food items can wreck havoc on your eating plan. Things like butter on toast, oil on a salad, mayonnaise on a sandwich, sugar in coffee, or a glass of wine with dinner can add a disproportionately large number of calories to your day. When you record everything you eat (and I mean everything), you are able to see first-hand just how much the sugar in your coffee will cost you.
How to Get the Most Out of Your Journaling
What to Record:
It’s important that you be as specific as possible in your journal – list portion sizes and exact quantities when you can, even brand names if available. And don’t forget about beverages! Drinks are often forgotten when I ask clients about nutrition. Recording them in a food journal makes their caloric significance glaringly obvious.
Recording when you eat is equally significant. I’ve had clients who simply weren’t aware of how uneven their eating schedule was – consuming nothing until well into the afternoon, then binging on everything once they started eating. This is not a healthy eating practice. You should try to fit in food throughout your day, regardless of how busy your schedule is.
And lastly, it’s important to make note of how you feel after eating. Are you stuffed or still hungry? Do you feel tired or energized? Do you have a headache? Are you hungry 30 minutes after the meal? Your answers to these questions will help you identify which food choices work for you and which do not. If you feel tired or lethargic after eating, you either ate too much or consumed too many carbohydrates. If you’re hungry again only 30 minutes later, you didn’t choose foods that would sustain you. Adding protein to your meal will keep you satisfied longer.
What to Record In:
The nice thing about a journal is that you can record it on anything – a piece of scrap paper, a tiny notebook in your purse, an application on your phone or typed on your computer. You don’t need to spend money to start one! If you want something a little more organized or if you’d like access to a nutritional database, you can also record your food log online. There are, I’m sure, thousands of great websites that offer this feature. I’ve listed a few of the more popular sites below with their links:
Diet Tracking Websites:
Daily Burn
The Daily Plate
Spark People
My Calorie Counter
My Fitness Pal
Fit Day
However you decide to record it all, your food journal will bring you one step closer to your health goals with its reliability, (sometimes brutal) honesty, and accountability. Bon appétit!
December 17, 2009
Although it’s nearly impossible to avoid homemade baked goods during the holidays (and thank god for that!), there are some minor alterations you can make to your own holiday baking regimen that add up to big changes in calories consumed. Some of the substitutions even add new flavors and essential nutrients while they cut calories!
Flaxseed, for example, adds a heartier flavor and healthy omega-3 fatty acids (each tablespoon of ground flaxseed contains approximately 1.8 grams of omega-3s) and can be used to replace eggs or oil. Applesauce contributes sweetness and a moist, dense texture to a cake or bread while reducing overall saturated fat in the recipe.
Have fun impressing your friends and relatives with your healthy holiday recipes and feel free to share them (or other substitutions) with all of us here at Trainer Confidential!
- ½ cup unsweetened applesauce & 2 T. oil in place of ½ cup vegetable oil
- ½ cup oatmeal or crushed bran flakes instead of 1/2 cup breadcrumbs
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4 egg whites, or ½ cup egg substitute instead of 2 whole eggs
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1 T. ground flaxseed & 3 T. water to replace 1 whole egg
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3 T. ground flaxseed for 1 T. vegetable oil
- ½ cup honey instead of ½ cup corn syrup
- A combination of ¾ cup whole wheat flour & ¼ cup white flour to replace 1 cup white flour
- 1 cup canned fruit (in its own juices, no sugar added) instead of 1 cup canned fruit in heavy syrup
- 1 cup low-fat cottage cheese, pureed until smooth in place of 1 cup regular cream cheese
- 1 cup plain low-fat yogurt instead of 1 cup sour cream
- 1 T. vinegar & 1 cup skim milk (let sit 10 minutes) for 1 cup buttermilk
- ½ package mini chocolate chips instead of 1 package chocolate chips
September 4, 2009
Q: Every night around 9pm (and especially on nights that I work late), I get a craving for carbohydrates that seems to only go away after a bowl of cereal or some chips. Any tips on how to fight the carb craving?
A: There are several possible reasons why you tend to crave carbohydrates at night, and I’ve outlined each of these below. Often our cravings are a combination of 2 or 3 of these reasons, so experiment with each solution until you find something that works for you. And let me know in the comments if you have any solutions of your own to cut those cravings!
Reason #1: You Need Sleep, Not Chocolate
 Personally, I find that I my most intense cravings are at night when I’m tired. When we are exhausted (either physically or emotionally), our bodies often have low serotonin levels. Serotonin is a neurotransmitter – a chemical that functions to transmit nerve impulses between brain cells. Although serotonin plays many roles in the body, it is thought to have significant influence on food intake (especially carbohydrates), mood, and sleep.
When serotonin levels are normal, they control your appetite and regulate your mood. When you are overly tired, stressed out, or depressed, your serotonin levels drop and you end up craving carbohydrates to “pick you up.” But in actuality, what you really need to do is sleep. Rest is necessary for the body to repair and recharge. You should aim for 7-8 hours of sleep each night when possible. If you are dealing with some emotional stress, then you should try to get in a few extra hours of sleep.
If you find it difficult to come home from work and go straight to bed (or to stay awake and not eat anything), then try drinking a cup of herbal tea. Warm tea is soothing and relaxing, and a natural appetite suppressant. Plus the wide variety of tea flavors available guarantee you’ll be able to find a few that will curb your craving. Just make sure it’s caffeine-free!
Continue reading “3 Reasons You Crave Carbohydrates (And How To Stop!)” »
April 27, 2009
 I know you’re working hard at eating less, choosing the right foods, and fitting in sessions at the gym. You’re on your game and losing weight – until those cravings hit you. You say, “Just one – I deserve it.” Then you eat another, and another. By the time you’re done you’ve eaten the whole bag of whatever it was and will spend the rest of the night feeling guilty. At this point, you’re more likely to continue to eat the wrong things because you’ve convinced yourself that your diet is already “ruined.” I’ve seen clients go through an entire weekend like this… sometimes weeks.
Weight Loss is NOT All or Nothing
So first off, let me dispel that myth once and for all. When you choose to eat something “bad” you haven’t ruined all your efforts! You’ve just eaten a few more calories than you intended to that day. True, sometimes it’s a lot more than you intended, but the number doesn’t matter at that point. What’s done is done. The best thing you can do is get right back on the horse so to speak. Continue eating right and working out – and praise yourself for doing so, rather than all those feelings of guilt and disappointment! We all have cravings for certain foods and we ALL succumb to them sometimes (I happen to LOVE roasted marshmallows and will definitely eat more than my share at a cookout!).
Rising Above the Cravings
Because I know we all have these cravings, and I’ve dealt with my own over the years, I have a few suggestions on how to deal with them. Sure it’s okay to give in to them once in awhile, but if you are craving chocolate every night then you’re going to have to draw a line at some point. You won’t reach your weight loss goals with that kind of regular behavior. So to help you control your cravings, I’ve put together some of the techniques I use to rise above and stay on track.
My Strategies:
If you’re hungry between meals or late at night:
- Drink a diet soda or seltzer water to help fill you up.
- Drink hot herbal tea for comfort (it’s also an appetite suppressant).
If you’re craving something sweet:
- Eat apple slices (or other fruit).
- Make some sugar-free jello.
If you’re craving something salty:
- Try Orville Redenbachers 97% fat-free Kettle Korn (it’s tastier than other low-fat popcorns).
- Steam about 1 cup of frozen edamames (soy beans) and salt them.
If you’re craving chocolate:
- Make some low-sugar hot chocolate.
- Drink mocha-flavored or chocolate raspberry coffee.
- Buy some low-sugar Fudgicles.
What techniques do you use to control your cravings?
For more on weight loss: “10 Ways to Make Weight Loss Work for You.”
For more on meal strategies:
Strategies For Controlling Your Portion Sizes
Switch Lunch With Dinner
Eat More (Often) to Weigh Less
April 24, 2009
Portion control is one thing but you also need to be eating enough throughout the day to keep your blood sugar levels steady and your energy up. This can be accomplished simply by eating several smaller meals throughout the day (as opposed to the standard three big meals).
 I aim for five to six “mini” meals each day. Sometimes this means eating slightly less at breakfast, lunch, and dinner and adding two snacks. Other days this means literally eating six small meals spaced throughout the day. Those choices depend on my schedule but the underlying principle is the same – eat consistently to fuel your body and prevent those mid-day energy slumps.
Regulating Blood Sugar
What do I mean when I talk about keeping blood sugar levels stable? Your blood must always have a certain level of glucose contained within it – the concentration is highly regulated by hormones in your body (like insulin, which regulates how much sugar is taken from the bloodstream and transferred into cells).
After you eat and digest carbohydrates (which are really just sugar molecules linked together), those broken down sugars are absorbed into the bloodstream and the amount of sugar floating around in your blood is increased. When your blood sugar levels are high like this (especially after you eat something that contains a lot of sugar, like cake or even a big bowl of fruit), you could experience a headache. Your heart is constantly pumping blood to your brain for you to function and, as soon as your bloodstream is full of sugar, you’ll end up feeling the effect in the form of a headache because your blood sugar levels are higher than they should be. Eating smaller meals, and combining protein with those carbohydrates, helps ensure that your blood sugar levels don’t rise so high at any one point during the day. Instead, you are providing your body a constant supply of sugar and other nutrients.*
On the other hand, you also want to make sure those blood sugar levels don’t get too low. If you get too busy during the day to stop and eat something (I know we’ve all been there), then your blood glucose levels drop and – no surprise here – you get a headache. Your energy levels also drop significantly and you might have trouble concentrating. Eating small meals or snacks at several points during the day prevents this state of deprivation and helps to regulate both blood sugar and energy levels.
Beyond that, when you “starve” yourself throughout the day you are more apt to eat a lot when you do have time for dinner. Just think about the days when you skip lunch and get home late at night. You end up standing in front of the fridge grabbing everything you can! Definitely not the type of behavior that will help you reach your weight loss goals.
I know it seems strange to think that eating more frequently will help you lose weight, but I speak from experience when I say it works. And more importantly, fueling your body in a steady manner is a healthy behavior that will serve you well for the rest of your life – long after you’ve reached your goal weight. You’ll also find that it improves your energy levels and prevents those after-work binges (or at least most of them…).
Remember – there’s no strict rules here. As long as you keep within your allotted calories for the day, you can split up your meals however works best for you. Some days it works better for me to eat three regular meals (although I eat smaller portions) and add a couple snacks in between the meals. A snack in this case would be maybe half an apple and an ounce of low-fat cheese, or half a protein bar. Eventually you’ll find a system that works with your lifestyle. When I do have the luxury of spreading my meals throughout the day, I aim for six smaller meals. What do I eat? I’ve put together some examples of my “small” meals below for you to work with. Enjoy!
Examples of small meals (200-300 calories each):
1. Salad with veggies and 2-3oz lean meat
2. 2-egg omelet with veggies and an apple
3. 1/3 cup low-fat cottage cheese and ½ cup fruit
4. Low-sugar protein bar (about 200 calories)
5. 2 cups grilled veggies and 2-3oz lean meat
6. ½ can tuna, ½ cup salsa, and ½ cup cubed pineapple
7. 2 eggs, 1 ounce low-fat cheese, and 1 whole grain sandwich thin (breakfast sandwich)
8. 2 tomatoes (chopped), basil, 2 ounces low-fat cheese, and balsamic vinaigrette
9. 1 soy burger and 1 cup low-sodium tomato soup
10. 1 cup oatmeal and ½ scoop protein powder
*This is where insulin comes in to regulate blood glucose levels – when there’s too much sugar in the blood, insulin signals cells to absorb some of the sugar. This continues until blood glucose levels are back to normal.
For more on weight loss: “10 Ways to Make Weight Loss Work for You.”
For more on meal strategies:
Strategies For Controlling Your Portion Sizes
Switch Lunch With Dinner
Techniques For Controlling Your Cravings
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