Everyone is different. Your diet and weight loss program will differ from others because you are unique. Therefore, you might want to create a custom food diary worksheet to help you track your eating and exercising activities.
A food diary can be as simple or as complex as you like. The trick in filling out your food diary worksheet is to be honest and record everything that you eat. This includes whether you put a little butter, even just a little bit, on your vegetables.
Part of your daily food diary can help you track your feelings and moods before and after you eat. This may help you realize if you have food cravings when you wait too long to eat or whether certain foods make you feel tired after a meal. In addition, you can note when you are eating with another person to help you decide if you are a social eater.
You might also want to record the size of the servings that you are eating. If you don't weigh your food-and you won't if you are eating out or eating at a friend's house-you can estimate the portion size. You can also find calculators and information online that will help you estimate your calorie intake as well as the amount of protein, fats and carbohydrates that you are consuming.
You can include any exercising that you do over the course of the day. Write down the activity, the time of day that you exercised and the length of time. You can find estimates of calories burned for quite a number of activities online if you want to offset the calories that you have eaten.
Try to update your food diary worksheet, whether it is in the form of a daily or weekly food diary, once a day. Even better, record what you have eaten after you have finished a meal or a snack so all of your information and impressions are fresh in your mind.
If you don't want to take the time for calculations and numbers, don't worry. Noting what you have eaten and portion sizes may be sufficient for you. However, if you want to get into the nitty-gritty of weight loss, record away. Either way, review your worksheets and look for any patterns that you might have which you need to change in order to help you lose weight more easily.
Emotional eating is a habit, a learned response to emotional triggers that can be unlearned. Learning about emotional eating is an important first step toward stopping emotional eating.
A daily or weekly food diary can be used for other purposes that mere caloric intake. One of the other uses for food diary forms is to check for food intolerances and allergies.