How to keep a diary of weight loss? A sample of the correct diary of weight loss. The Best Weight Loss Diary

Proper nutrition is a rather ambiguous concept, which everyone treats in his own way, therefore many postulates of "proper nutrition" have significant differences. For some, it's not to eat after six in the evening, for others it's a ban on eating in fast foods, for some it's refusing to eat flour, sweet, salty, smoked, etc. You can continue for a long time.

Definition of food diary

This is a document where all the consumed food is fixed. It is important to consider absolutely everything, without missing a piece. It is necessary to write down the names of products, dishes, their volume, as well as the amount of energy value.

Diary of weight loss is an excellent tool for controlling food behavior. He will make it clear what kind of food you eat, what quality and to what extent. He will show where the diet is violating, will tell what exercises are optimal (if they are available).

That is, the diary of weight loss demonstrates food habits. Perhaps he will push you to change them.

Where to keep a diary of losing weight

There are several options for keeping a diary.

1. An ordinary notebook, notebook.

Pluses:

- speed of adjustment (or rather, its absence);

- low cost;

Mobility.

Disadvantages:

- lack of automatic calorie counting;

- complex analysis of recorded data.

2. Microsoft Excel application

Pluses:

- there are almost any personal computer;

- ease of use;

- It is possible to save on a flash card and open on any device where this program is installed;

- it is easy to count the calories eaten and, accordingly, to analyze the results obtained.

Disadvantages:

- all information must be written independently (manually);

- Create independently the correct formulas.

3. Smartphone / tablet / computer, cloud Google Drive.

Pluses:

- advantages of Microsoft Excel (see the previous version);

- a file with information can be opened on any device with Internet access.

Disadvantages:

- Disadvantages of Microsoft Excel (see the previous version);

- a sufficiently long input of information, if you work on a smartphone;

- Google tables are less functional than Excel.

4. FatSecret, running on iOS, Android and Windows Phone platforms (respectively, on tablets or smartphones).

Pluses:

- one of the best applications for keeping a diary of weight loss;

- no fee for the application;

- clear interface;

- there is no need to self-hunt the names of products, they are all in the program;

- Russified;

- You can make your own food and dishes;

- You can specify the amount of both consumed and consumed energy.

Disadvantage:

- insufficiently informative analysis of information.

How to keep a diary of weight loss

In the table, which is a diary of nutrition, you must make everything that relates to weight loss.

1. Time of meal. It is important at the same time to indicate both the beginning and the end of the meal, as the sitting time at the table directly affects the amount of food consumed.

2. The main thing is the products themselves and their volume. If you do not know the exact weight of food and there is no way to weigh a dish or product that you want to eat, put it in glasses or spoons. This can be easily translated into calories and grams with special tables. Unfortunately, calorie counting can not be avoided, since this is one of the most optimal ways to control the amount of energy consumed.

3. Another important point is why you are taking food. You can finish eating for a child, have a snack in the company, have dinner, quench hunger, eat from boredom, etc. All reasons must be entered in the diary. Further analysis of these causes will help to eliminate excess meals.

4. Taste of food. It is necessary to specify (five-point scale will be enough), how pleasant the meal was. For example, 5 - "true pleasure with taste", 1 - "muck". This scale will show real addiction in food and will allow you to adjust the food so that the food is not only useful, but also delicious.

5. Doing fitness / sports. The weight loss diary should contain all the workouts: a walking stop, a game with children, cleaning, climbing stairs, etc. This information will clearly demonstrate how much movement there is in your life that needs to be corrected.

6. The time when you wake up and fall asleep, the place of a meal. This information is important, as when changing the situation, food behavior also changes.

7. It is important to remember the additional factors. It is necessary to mark in the diary any trips, incidents, events. Despite the fact that, at first glance, they have no connection with food, the subsequent analysis of the diary can find interesting patterns. Business trips, stress, illnesses and other events can significantly affect the quality and volume of food consumed.

Why keep a diary

Fixing each piece quickly enough will give you an idea of the amount of calories received per day. Recall that to maintain weight at the usual physical exertion to an adult for 1 kg of his weight should be 25 kcal.

For weight loss, the amount of energy received per 1 kg is reduced to 20 kcal.

To gain weight by 1 kg, you need to consume about 35 kcal.

In other words, for a person weighing an average of 80 kg, you need to consume 2000 calories in order to keep the weight in the norm, and reduce the volume if the person wants to lose weight.

If the weight is in place and can not be reset, it seems that the portions of food consumed are small, the diary of weight loss will clearly show where the error is in your diet and lifestyle. Perhaps you just do not note that you eat more than you need, or you just need to add physical activity.

Sample of food diary

So, you decided to keep a diary of weight loss. You can find the sample just below. Once again, it is important to prescribe everything that you take, be it a cup of tea, chewing gum or a small piece of chocolate.

date	The time when you get up and when you go to sleep. Duration of sleep	The time when you take food	Duration of the meal	Products	Volume (weight, size)	Calories	Evaluation of taste	Why eat	Place of the meal	Other information

The correct diary of weight loss contains all these basic points.

Errors

The main mistake is the rapid annoyance of everyday diary keeping. In this case, it must be remembered that there is no need to lead it throughout the rest of your life. Your diet and lifestyle will be clear and available for analysis within two to three weeks.

Forgetting to prescribe only one meal, do not rush to forget to fix everything else. If you remember what was eaten, write down, even if it's about. And be sure to continue writing the rest of the techniques. If you do not remember at all, indicate in the comments that there is not one record. The best diary of losing weight is the one with detailed information about your diet and lifestyle.

Do not forget that cooked foods have a different calorie content than dry ones. Therefore, there are two options for calculations. The first option is to determine the weight of the products before cooking. The second - with the help of information on the sites to find a lot of already cooked food.

The catastrophe will not happen, if a day or two on a stretch of two weeks you can not record all the calories consumed in the diary.

Results

After two weeks, a real picture of your diet will be obtained. After analyzing all the records, you can begin to gradually change your lifestyle, eating habits, etc. It is important not to cross out the whole past life, but to make changes in your diet gradually, concentrating on any one change. For example, during the next two weeks, increase the amount of protein consumed, while not adjusting fats and carbohydrates. After two weeks, adjustments can be made to the amount of fat and carbohydrates consumed.

Be beautiful and healthy!