Good Lifestyle

The adoption of neweating habits can be a difficult transition. Kicking your candy desires afternoon to drink less coffee, one of the most common tools that people can use to change instilling in their diet is using a food log.

That you aretrying to lose weight, work onImproving Nicken Sans Spirit, Or try to be moreConscious of your food choices, A food newspaper can help you.

The very one, you need to know about food logging and tips on how to establish responsibility and keep a healthy perspective when logging.

What is a food newspaper?

"A food newspaper is a newspaper that keeps track of meals, snacks, drinks, and all other food intakes," saysMonica Moreno Austlander, MS, RD, LD / N, Dietitian Consultant and Registered NutritionRER NUTRITION. "It can be so vague or detailed as you want, and you or a health professional can monitor it. »

And food logging should not be used for weight loss.

"It can be initiated for various reasons such as finding a food that triggers physical intolerance or an allergic reaction, for weight loss or weight gain, or recognize behavioral reactions to food additives or preservatives. example, "saysNancy Z. Farrell Allen, MS, RDN, Fand, Recorded Nutritionist Dietitian and spokesperson for the National Academy of Nutrition and Dietetics. "That's why everything must be registered. The goal of a person can be weight loss, but we can find other useful information through a food newspaper, too. »

RELATED: The7 days feeding that melts your fast belly fat.

What are the benefits of holding a food newspaper?

Food reviews have been studied to be beneficial to help lose weight.

A 2008 study published in theAmerican Preventive Medicine Journal Of 1,700 participants found that the holding of a food newspaper can double the weight loss of a person. And when 142 participants have an average of about 15 minutes each day journaling more than 6 months, aObesity study revealed that they lost the most body weight.

In addition to weight loss, there are other advantages of following your eating habits, especially to help you recognizebad eating habits.

"Tracking food can provide a level of consciousness and data to unravel consumption habits over time, especially as food intake relates at certain emotional moments / states," says Auslander Moreno. "It can be favorable (if followed by a health professional) and the motivation / ensuring accountability over time. »

Is the holding of a healthy food newspaper?

"For someone who could really use better awareness, knowledge, and a verification of the reality surrounding food, food journals are great," says Auslander Moreno. "They are great as long as they do not cause distress or harm. Dietician entry and comments on newspapers can redirect the unhealthy thoughts and behaviors that surround the food in positive. Driving can journaling independently do not be the best idea for many people. »

Of course, food logging boils down to how you approach.

"Unfortunately, a food newspaper can be used as a weapon or tool," saysSusan Albers-Bowling, Psyd, psychologist at the Clinic of Cleveland andThe New York Times best-selling authorHanger Management. "It is a useful tool when it is covered with an attitude of non-judgment. This is not an assessment of yourself. It is simply the facts. Sometimes people insist on them or are afraid of things to write. If you are going to keep one, commit to let your interior critic out of it. Look is like the realization of an experience and you collect useful data ".

It is all the flexibility about. "Sometimes food logs people to become rigid lead instead of simply informed," says Dr. Alrbers-Bowling.

Who should spend a food newspaper?

Holding a food diary is not suitable for everyone. "People who struggle with Knock and / or food disorders often have trouble with food newspapers," says Dr. Alrbers-Bowling. "They are obsessed with all the details and become mentally consumed by the numbers. »

"If it sounds like you, it's important not far from this tool and find another one that could be useful. Food journals can be harmful and dangerous when they trigger more diet / thoughts, "she says.

What is the best way to hold a food newspaper?

It's about personal preference and finding the tool you can stay consistent with.

"A food newspaper can be registered" that you go "or filled at the end of the day," says Austlander Moreno.

This could mean a paper newspaper or other electronic tool.

"The best thing is to make your own version that will adapt to your needs and you really stay at," says Dr. Alrbers-Bowling. "It can be as simple as thumbs up or down to several columns, or aimed at being aware of your behavior and feelings. »

Apps are excellent tools. Here are some of the favorite applications of Dr. Alrbers-Bowling for Food Tracking:

• RISE UP + RetrieveThis application allows you to focus more on feelings than quantities of food or calories.
• Calm: This application can help you relax and reduce emotional power.
• We ate food newspaper: This app helps you keep a conscious food newspaper.
• Myfitnesspal: "Normal" eaters often as this application to follow their food.

Here are 8 tips to keep in mind while the daily food.

Ready to start? Keep theseTips for keeping a food newspaper in mind when you start off.

1. Try to follow your mood / emotions surrounding meals. Take note of the different models that come with your meals / snacks and why they are significant, "says Austlander Moreno.
2. Focus on tracking your internal signals. "Do you eat when you're really hungry? Physically satisfies you what you have eaten? Were there any feelings that prompted him more on how you eat the specific details of calories and grams of fat, "says Dr. Alrbers-Bowling.
3. Be brief. "It's not a dissertation! You can also hold a ball log to save time. Just some notes here and there goes a long way, "explains Dr. Alrbers-Bowling.
4. Followed by your hunger / satiety. "Evaluate your hunger and satiety, and use a tool like theFAIM PLENSION ladderAuslander-Moreno says.
5. Do not forget to follow the drinks. Water, coffee, tea and smoothies any number. "Hydration is important, and liquids count! Auslander-Moreno says.
6. Take a picture. "A photo can go a long way to help raise your consciousness quickly without traveling to obsessment on the numbers. Just take the time to take the picture that makes you think, "I really want yes or no?" Explains Dr. Alrbers-Bowling.
7. Be honest. "The only advice I say to my patients is to be honest with the entrances of food intake and the size of the portions, because if all is perfect" Look, then I'm going to have a limited number of suggestions for change And this inadvertently sends us to the bad way to healing, "says Farrell Allen.
8. Invest in a dietitian. "A dietitian can help monitor your consumption and bring favorable and useful comments," says Auslander Moreno.

The bottom line: "The help of food is documenting and collecting data. This is useful when our feelings outweigh our logic, "says Dr. Alrbers-Bowling. "There is no good or bad to keep one. Is this what works for you. »