Having trouble losing that winter weight? There are many habits we get into that help contribute to the gain: comfort foods and high calorie coffee drinks that warm us up from the inside, darker days that make it hard to get up early for that morning workout and even harder to stop by the gym on the way home. Let’s be real: we just don’t tend to move as much and eat as healthy as we do when the sun it out and it doesn’t seem so bleak and depressing. So, let’s focus on how we can get back on track!
Have you ever kept a food diary or tracked your food consumption? Studies show that people who write down their food intake tend to lose up to twice as much weight as they would by just trying to be more conscientious. There are many benefits to doing so.
The first and most obvious is having to commit to paper (or these days a screen whether it be your phone, tablet or computer) everything that passes your lips. That’s right, EVERYTHING! It really makes one think twice about popping that extra cookie into one’s mouth just because it’s there, doesn’t it?
The second benefit is that it helps you to be more aware of not just the amount of food you eat, but the types of foods you eat. How many veggies are you getting throughout the day? Fruits? How much protein? How much do you actually need? There are many apps and websites that can help with that information as it is not “one size fits all” but tracking your food certainly give you a picture of how you are eating on a daily basis. Speaking of pictures, I’ve attached one of MyPlate that is a simplistic guideline by the US Government that can help:
Here are a few questions to consider once you’ve decided to track your food:
- What might get in the way and make it challenging?
- What do you think might make it easier?
- How many days a week is it reasonable to assume you could be successful?
Weight loss is said to be 80% eating habits and 20% exercise. These habits need to be a lifestyle, not just something temporary. Tracking your food can help your awareness so that the habit of tracking does not have to be permanent. Give it a try and see how you like it! There are apps, websites and successful weight-loss programs out there that have mastered this practice and can help you to journal your way to making that winter weight a thing of the past.
Remember, 20% of weight loss is exercise. That is something that cannot be ignored to be successful. Some find it the easier of the healthy habits to begin. Summer is right around the corner! Get started here!