Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Weight Control Tool: A Food Journal


All the weight control experts recommend keeping a record of what you eat. Seeing your daily intake in black and white reality can boost your pride in your self-discipline, gently confront you with some less than stellar choices you've made, or cast you into a morass of guilt and depression when you face the epicurean debacle that your food intake represents.

A food diary can become so much more useful for your weight wars if you use it as a tool for self-exploration and self-discovery. It allows you to create an oasis of support that anchors you in a world tossed by competing priorities, overwork, incredible dietary temptations, and social pressures that all lead to frustration, inwardly directed anger, diminished self-esteem, and terminal fatigue.

What do we need to do to create such a tool?

1. Buy a good spiral notebook with lots of pages and a hard cover - you're going to keep this for a long time so avoid anything that's going to easily fall apart.

2. Enter the date you started your journey: this is the baseline against which you will compare your entries for the next several months. Under the date, enter the following information as accurately as you can make it, as of this very moment:

Age Height Weight Measurements

Waist

Bust

Hips

Thighs

Upper arms

Clothing size

Type of hairstyle

Any daily exercise obtained

Today's primary mood

Self-Appraisal (find 3 adjectives for each area)

General appearance

Size and shape

Personal characteristics

Interpersonal relationships

Self-value

Family or romantic relationships

Level of self-satisfaction

3. Each day, you are going to enter not only what you ate, but the thoughts and emotions that accompanied the food. Note: Don't become obsessive - it more productive to keep this daily but if you run out of time and energy now and then, skip it, and get back to it when you can.

4. It is going to take some thought and memory-searching to ferret out what you need so find yourself a quiet spot where you can be alone and quiet. Keep your book there, close at hand, so you can quickly visit when you want to record anything that occurs to you.

5. Start teaching yourself to identify the inner landscape that accompanies your food intake. Focus on the moments before you ate: How did you feel at the time? Were you (genuinely) hungry - create a 1 to 10 rating scale for yourself, ranging from "not really" up to "starved, faint, light-headed." Were you bored? Were you anxious and trying to calm yourself down? Were you angry and stuffing that anger down your own throat? Were you feeling sorry for yourself? Were you with good friends and just wanted to be part of the group? Were you just not thinking? Were you trying to punish yourself -or someone else? You may find that you ate several times a day for the same reason or that the triggers to eat differed throughout the day depending upon the circumstances and people involved at the time.

6. Once you have jotted down everything related to the minutes before you ate (you may start out with very little to say but as you warm to this exercise, you will find yourself recording more and more information), consider how you felt directly afterwards. Did you feel satiated and serene? Did you feel proud of your food choices? Were you satisfied with all your selections? Did you feel stuffed and uncomfortable? Did you feel guilty about the choices you made? Were you angry with yourself for giving in to temptation and blowing your diet for the day? Did the food make you light and energetic or heavy and sleepy? Did you think about tomorrow morning's weigh-in with dread or anticipation?

7. Take a look at the day from the perspective of now (last thing in the evening or a look back the following morning). Try to look at your entries as if they belonged to someone else. As a dispassionate third party, what are your conclusions about the individual who recorded this data? Is this a self-aware, consciously motivated person or someone who lives on auto-pilot with little planning or direction? Is this someone who has internalized their diet goals and attempts to control their environment and intake? Is this an individual who merely 'talks the talk" but pursues actions that break those verbal rules? Is this a happy person who is cheerfully continuing the weight struggle with a sense of humor and self-forgiveness? Or is this someone who resents the conspiracies of nature which attempt to load on as much fat as possible, to ward off some improbable future famine?

8. If you are generally satisfied with the day's food intake, give yourself a mental pat on the back and relish the day's accomplishment. Promise yourself that one great day proves forever that you can do it. Identify a small, non-edible, reward for your self-discipline, inner strength, and personal commitment. Record your conclusions and bask in the self-satisfaction you so richly deserve.

9. If you feel disappointed in what you read, remind yourself that it is only one day in a lifetime of thousands of days. Forgive yourself and start over. Think about one or two changes you can make so the following day's record will not be quite so disappointing. Guard against swearing that today will be perfect: you are not going to get there overnight but you will get there, over time, slowly, one step at a time. You are learning to take baby steps that will nudge your food intake into closer alignment with your goals. You are going to gradually add techniques to your arsenal of weapons to keep temptation at bay. The simple fact of intake awareness will keep slowly propelling you towards the goals you have so carefully set.

10. At the end of your entry, enter your weight for the day - it will always fluctuate a little bit but will show you how you are doing when viewed over a period of time.

Virginia Bola is a licensed psychologist and an admitted diet fanatic. She specializes in therapeutic reframing and the effects of attitudes and motivation on individual goals. The author of The Wolf at the Door: An Unemployment Survival Manual, and a free ezine, The Worker's Edge, she recently completed a psychologically-based weight control book: Diet with an Attitude: A Weight Loss Workbook. She can be reached at http://www.DietWithAnAttitude.com


MORE RESOURCES:

Yahoo Health

7 Top Swaps For Weight Loss
Yahoo Health
To help you determine which is which—and strip away up to 30 pounds or more a year, without dieting—we at Eat This, Not That! just released our annual report on the Top Swaps for Weight Loss, compliments of the all-new book Eat This, Not That!



Shape Magazine Argues Bulletproof Coffee is Not a Weight Loss Health Drink
eMaxHealth
But does drinking coffee laden with butter really make sense when it comes to weight loss?! That is the question posed by a recent online edition of Shape Magazine which enlists the help and expertise of Jenna A. Bell, PhD, RD, sports dietician and ...



Youth Health Magzine

Weight-Loss Surgery and Pregnancy Complications
WebMD
Swedish scientists found that weight-loss (or "bariatric") surgery before pregnancy lowers the chances of certain complications for mothers and babies but raises the odds for others. They recommended any pregnancy after weight-loss surgery be ...
Weight-loss surgery tied to pregnancy benefits, risksReuters
Women Who Have Had Weight Loss Surgery Have Reduced Risks in PregnancyYouth Health Magzine
Mixed Outcomes in Pregnancy After Weight-Loss SurgeryMedPage Today
Bloomberg -Science Recorder
all 48 news articles »


4 Downsides of Weight Loss Nobody Ever Tells You About
Huffington Post
It's no secret that we live in a culture obsessed with weight loss. We are constantly talking about wanting to lose weight, how to lose weight, who has lost the most weight, and how perfect all our lives would be if we could lose just a little more ...

and more »


Weight loss journey: Part I
The Harlan Daily Enterprise
I had researched the idea of weight loss surgery for years and my primary obstacle had been insurance coverage. The plans offered to small businesses in Kentucky do not pay for weight loss surgery, but even further, they don't pay for any COMPLICATIONS ...



Telegraph.co.uk

Banned weight-loss drug could combat liver disease, diabetes
Science Now
A drug the U.S. government once branded “extremely dangerous and not fit for human consumption” deserves a second chance, a study of rats suggests. Researchers report that a slow-release version of the compound reverses diabetes and nonalcoholic ...
Watered-down version of First World War explosive reverses diabetes in miceNew Kerala
First World War explosive could reverse diabetes, says Yale UniversityTelegraph.co.uk
Yale experiment with First World War explosive to reverse type 2 diabetesDiabetes.co.uk

all 14 news articles »


nwitimes.com

30 by 40: Weight loss is a balancing act
nwitimes.com
On Sunday, I completed the Hustle Up the Hancock, where other crazy people like me trudged up 94 floors of the John Hancock building to help raise money for Respiratory Health Association. And while the good news is I didn't pass out before making it ...



Hormone pill hope to helps weight loss, diabetes
WWL
Meg Farris examines if targeted estrogen sent to the brain and bone and away from breast tissue can help in weight loss and a battle against diabetes. WWL. Meg Farris / Medical Reporter 8:01 p.m. CST February 25, 2015. CONNECT 49 TWEET 1 ...



abc7news.com

Woman known as 'Half-Ton Killer' shares weight loss journey
abc7news.com
... woman once dubbed the "Half-Ton Killer," accused of killing her nephew by rolling on him with her 1,000-pound frame. But after clearing her name, she has a new lease on life, a unbelievably smaller body, and is motivating others with her weight ...

and more »


Weight-Loss Surgery May Lower Some Pregnancy Complications, Raise Others
U.S. News & World Report
WEDNESDAY, Feb. 25, 2015 (HealthDay News) -- After undergoing weight-loss surgery, women are significantly less prone to diabetes during pregnancy but twice as likely to deliver smaller-than-normal infants, a new study suggests. Swedish scientists ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.