Writing a food diary is one of the options that can help weight loss and make dieting dramatically more efficient. However, with logging every single bite, stressing about calories can make you detest the whole thing and either suffer while it lasts or drop it altogether. A few tips can help you pull off a better food diary and make it more enjoyable.
Eat now, write later: A good rule is to write the food you eat after every meal or snack to avoid forgetting anything. What is not recommended is to occupy your mind with statements like "I wonder how many calories that contains" or "I had a big breakfast, maybe I should just stop now". Stressing out about the number of calories in the meal you are eating will ruin your appetite and making eating a burden on your mind. Start by plating up a reasonable meal so you can enjoy eating it guilt-free. The more you log, the more experience you gain about the calories your everyday foods contain. Gradually, you will make better choices without stressing while you eat.
Share: Find a friend or family member who would be interested to follow this method. The aim here is to promote sharing and encourage you both, rather than start a who-ate-less competition. When you share, you are more likely to keep writing a food diary for a longer time, because it becomes an interesting part of your day rather than a boring chore.
Don't sweat the small stuff, but don't forget it: Do not overlook the shredded cheese you just asked the waiter to add to your pasta, but do not consider it invisible. The small additions to your meals can pile up calories which can have a significant effect on your calorie intake, so remember to jot them down. However, do not skip the small additions that make your meal interesting because you are afraid of the calories. Know which additions are minor and harmless and which your should avoid. Allow yourself additions as long as you do not cross your recommended daily intake that is calculated according to your age, weight, gender and height. This calculation is automatically done by websites or mobile applications. All you have to do is enter your data.
Allow yourself a snack: You may assume that chocolate chip cookies are history because you decided to lose weight, but you couldn't be more wrong. The fun part about food diaries is that they allow you to eat whatever you want as long as you remain within your limits. Eat a high-calorie snack, in moderation, if you wish. Most chocolate-containing snacks range between 150-200 calories per serving, which is not a disaster if your other meals are controlled.
Don't cheat: You don't need to lie to yourself. If you get invited to a party and ruin all your weight loss plans because the food was tempting, write what you ate. If you do not feel comfortable, skip logging for this day and start again the next morning. This helps you track how often you cross the line, or better yet, how many calories you eat if your limits are removed. The most important thing here is to lose the guilt. Enjoy your splurge and keep in mind that you can start another day. One diet-free day doesn't mean that all your efforts are in vain as long as you go back on track soon enough.
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