the food diary
making yourself accountable
words by iona
It seems like a pain to have to write down every morsel of food and drink that goes down the hatch, but there are some genuinely important reasons why I ask my clients to keep a detailed Food Diary, and from time to time I still do it myself and thoroughly enjoy browsing in beautiful shops for a gorgeous new notebook to get me started.
I believe that writing in a book keeps the physical and emotional connection to your weight-loss commitment, and the absolute personal accountability that we need to keep focused on. It’s a lot easier to type into a computer or phone ‘accidental chocolate bar’ than it is to have to open your book, smooth down the page, hold the pencil in your hand, read over what you’ve already had today, then physically write down the words – and this alone is making your subconscious, or conscious thoughts race ahead and consider if it’s ultimately worth those few moments it takes to scoff the chocolate bar. For me, if I don’t want to see it written in my Food Diary, deep down I really don’t want to find myself eating it. Having said that, I also have clients who's natural medium of communication is their computer, and so they do record their food diaries digitally - it all comes down to whatever works best for you - and whichever method will be easiest for you to be consistent!
All About Timing
I use Food Diaries to determine client’s habits and tastes, as some of these won’t always need to change – if you find yourself snacking late at night that’s fine – you still can, but we will work on what type of snack you’re having and make some healthful swaps!
It’s all in Your Head!
A successful Food Diary will always include a ‘Mood’ column; a fabulous tool for getting to the bottom of why you are over-consuming. Any of these resonate with you?
10am sticky buns – annoyed & embarrassed, argument with boss
12 noon - sugar, salt & fat laden fast food gulped down as fast as possible - in a hurry, no time to stop, gotta eat fast, important meeting in 3.5 minutes
1.30pm bag of wine gums – super excited – finished big project, treating myself
4pm corn chips and dip – bored & bit lonely – can’t think of anything to do
11.30pm cheese on toast – can’t sleep, frustrated, made cup of tea and thought cheese on toast would help me sleep – I’m sure that’s what someone said!
How you’re feeling when you overeat is one of the most important things you’ll find out about yourself on a weight-loss journey with me, as with great Life Coaching and NLP strategies, and these behaviours can be worked through and turned on their head!
Remember to include these:
What you’ve eaten (include portion size)
What you were doing
Any exercise done
You are in control of this
Let’s get writing!