KEEP A FOOD DIARY.
Physically writing down what you consume (both food and beverages) allows you to take a critical look at your food habits.
For example: What times are you eating? Are you eating because you are hungry? bored? tired?What kind of foods are you eating too much or too little of? Are you craving sweet foods at certain times of the day etc.
By recording EVERYTHING you put into your mouth, you are able to criticise, evaluate and then make healthy changes to your intake. By keeping a food diary you are being held accountable which may lead you to making healthier decisions. It may just shock you to look at a full day/week and eventually month of eating habits.
How to keep a food dairy?
- Record everything you eat and drink immediately.
- Note what you’re doing while you’re eating?driving, watching TV, etc.
- Describe how you felt while you ate: angry, sad, happy, nervous, starving, bored?
- Be honest. It’s a journal, not a newsletter, and no one has to see it but you!
- At the end of each day, examine how your emotions affected your eating.
I personally use MyFitnessPal to record my intake each day. I follow IIFYM so i am quite particular in recording not only my food and supplements but also the quantities in which I consume. I like to keep my diary private as some of my followers like to replicate my food intake. For the month of January I will be opening m diary/journal to public which means you and anyone else can see EVERYTHING that I am eating. I am doing so to keep myself accountable and also to participate in this months challenge! If you want to view my diary each day for the month of January- click HERE. But remember, these macros are matched to my height, weight, goals and energy expenditure. If you are not EXACTLY my height and weight or training as often as me or doing the same amount of cardio, or have the same metabolism, or have the same goals etc etc my food diary SHOULD NOT be copied for yourself.
Let me know if you are participating the simonemckenna.com team January challenge by commenting with your name below and be sure to tag #simmckteamJANchallenge in your photos on instagram.