Food Journals

We are pumped to share one of our favorite stories from Shape here on POPSUGAR Fitness.

Who remembers what they ate the night before when they wake up in the morning? Or even what their breakfast was at lunchtime? You probably think it doesn’t matter, but according to new research, it may help you control your appetite.

In the British study, individuals who had vivid memories of what they ate were more likely to consume less at their following meal. Researchers are uncertain if this was due to the exact memory of the food eaten or the memory of the calories consumed, but both were associated with changes in the amount eaten overall.

From collecting 24-hour recalls from my patients, I have found too often that many people completely forget what they ate after finishing a meal. Perhaps it is because they are multi-tasking while dining, simply eating too rapidly, or even having foods that they don’t love. In any event, this lack of memory could be a reason they are overeating and not losing weight.

As a general rule, I ask my patients to food journal. Nine times out of ten, the person who journals 100 percent of the time is the one who loses weight. This daily accountability of all foods eaten and the ability to review it afterward seem to help keep extra calories at bay.

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Honestly, I am not a big fan of actual calorie counting, but I am a huge advocate of being calorie-conscious, which a food journal can capture nicely. But journaling may not be for everyone, especially if you have the memory of an elephant or if you tend to think about what you are eating 24/7.

Learn more ways to remember what you ate after the break!

Want to know the weight-loss secret that everyone swears by? Turns out, it involves a simple concept: tracking what you eat with a food journal.

Keeping a food journal helps you stay accountable, especially when it comes to the tastes and snacks that you may forget about or underestimate calorie-wise. Writing it down and going over your list at the end of the day is a tried-and-true way many have dropped pounds without feeling deprived. A recent study confirmed this, showing that women who monitored their food intake with a food journal lost more weight than women who skipped meals but didn't track their food intake.

One of the best ways to food journal is to download a smartphone app: it's a convenient way to keep track of your meals no matter where you are, and most include calorie counts as well. Check out these food journal iPhone apps — some available on other smartphones as well — to find the right one for you.

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If you're looking to make food swaps, track down the culprit of your upset tummy, or stay accountable to your weight loss goals, then a food journal is your answer. An easy and inexpensive solution to make the most from your meals, a food diary will help you to track, analyze, and alter your diet. Grab a pen and journal and get tracking with these helpful hints that will have you seeing results in no time!

1. Remain honest and accountable: First line of business is staying honest with yourself. After all, this is why you started journaling. If you forget to mention the handful of candy you grabbed on the way out the door, then you will miss out on the truth. Once you realize your patterns and habits, it will become easier to make a change. And, while most of us have daily food patterns, it is important to track your meals over the course of a few weeks, not days, for the best outcome.
2. Consider the details: Like with any fitness plan, we all have different methods and motivators for staying healthy — same goes for a food journal. If you're looking to lose weight, then logging food and calories may be the only information you need. But, if you're trying to pinpoint a food allergy or gluten sensitivity, then you may want to include specific ingredients. Cater your journal to your needs and goals for the biggest impact — and don't forget to include your workouts, too!
3. Keep it close: What good will a journal do if don't have it with you? Your food journal doesn't have to be fancy, but it should be small so it can fit in your purse and gym bag and stay with you throughout the day. If you're one to forget about your journal, "there's an app for that!" Calorie trackers on your phone will help you find the nutritional value of thousands of foods and keep track of how many calories you've eaten and burned in a day to help you succeed in your weight-loss goals.
4. Use it to plan: As time goes on, use your journal to plan meals and keep your diet on track. Sit down at the beginning of each week and plan what you'll be eating for the following seven days. Having a plan and a grocery list will make distractions minimal, allowing you to get the best results from your food diary and begin to make healthy swaps over time.