The Power of a Food Diary
You can lose weight without a food diary, but according to the American Dietetic Association (ADA), you’re more likely to be successful if you keep one that tracks what, why, when, and where you eat.
“Keeping a food diary is critical for weight-loss success because it helps you understand and face up to your eating habits,” says Katherine Tallmadge, R.D., a Washington D.C.-based spokeswoman for the ADA. “For instance, many people eat unconsciously—while watching TV or stressing at their desks—so keeping a record of what they eat is essential to determining where they’re getting the extra calories that contribute to their weight gain.”
Diary details
The easiest way to keep a food diary is to use a small notebook. This is what your diary should include:
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Time of day.
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Place. If eating at home, record where you are: dining room, couch in front of the TV, kitchen counter. If not at home, note if you were in a restaurant or a car.
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Food or beverage item. Include how it was prepared, primary ingredients, and any condiments.
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Amount. Use common measurements such as tablespoons, slices, or cups.
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Mood. Did you feel stressed, bored, or neutral?
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Hunger rating. Note if you were hungry or not.
Diary do’s
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Include everything—snacks, finger foods, candy, and all beverages. “It’s very important to observe and take note of your eating as it occurs or within 15 minutes,” Tallmadge says. “People who try to do it all at the end of the day misjudge portions, forget snacks or whole meals.”
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Tell it like it is. “If you fake your record by omitting high-fat foods or underestimating portion sizes, you won’t learn the lessons an accurate diary provides,” Tallmadge says.
Take a look
After keeping the diary for a week or so, take a look at your record with an eye toward identifying patterns. For example, are you snacking late at night, eating huge portions, or eating when you’re bored?
“You can do this by yourself, but you’ll gain more useful information if you have a dietitian review your diary on a regular basis,” Tallmadge says. “He or she can spot your pitfalls and suggest positive solutions.”