Do we eat when we're hungry and stop when we're full? Figuring out WHY we eat is the dietary core to losing weight and KEEPING IT OFF. Mastering our emotional eating and taking control of our diets leads to long term weight loss success.
Instructions:
Week 1 challenge comes in 2 parts A and B. Read thoroughly and carefully. This is personal so the journal will not be turned into me, but you will report to me if you completed the challenge next Monday, March 19th with your regular Monday weigh in.
Things You'll Need:
- Notebooks
- Pens
A. Recording Your Eating Habits
Monday-Friday (March 12- March 16)
Step 1
Record the day and time of everything snack, meal or beverage that enters your mouth.
Step 2
List the food and serving size at every snack or meal, with a different food or drink on each line. For instance, if you ate a hamburger, fries and a soda, list fries on one line and soda on another; then hamburger on the next line.
Step 3
On the same line, write down your reason for eating and your feelings during the meal. Were you really hungry? Bored? Upset?
Step 4
Make a note of where the snack or meal took place. Did you eat at home? At a fast-food restaurant?
B. Interpreting Your Journal
Saturday (March 17th)
Step 1
Determine your motivation for eating. Are you truly hungry when you eat? If not, are you eating for emotional reasons?
Step 2
Compare the types of food and portions you eat with the food pyramid. Do you eat well-balanced meals with good serving sizes? Do some areas have room for improvement?
Step 3
Take note of your eating habits. Do you eat regularly, or do you eat a little and then overindulge later?
Step 4
Use the above as guidelines to determine your problem areas, and brainstorm ways to repair those problems.
Tools and Resources for Week 1
http://www.youtube.com/watch?v=IJFNlNdybKw
http://www.webmd.com/diet/features/can-food-diary-help-you-lose-weight
http://www.webmd.com/diet/printable/food-fitness-journal
http://www.personal-nutrition-guide.com/support-files/food_mood_journal.pdf
Great job! I like this action plan. And am starting now!
ReplyDeleteI'm hungry.................. :)
ReplyDeleteYou are not supposed to starve, just write down what you eat. ;)
DeleteBut I eat so much crap, I don't want to write it down. :)
ReplyDeleteWriting it down definitely makes you want to eat better. It's hard to give an honest report because of that:) However, this is the 3rd time I have done this and my results are the same. I basically eat over every emotion, boredom included! Yikes! The problem is learning to trade the habit and apparently I still need to that!
ReplyDelete