Paleo. If It Fits Your Macros. Vegan. The Mediterranean Diet. Weight Watchers.
What do all these have in common? They all make you reduce your calories and monitor your food intake. This is why they all have had a serious amount of success.
But what do they not look at and help?
The WHY behind what you eat. The triggers and factors that influence you at a subconscious level to make choices that are not in line with your training and nutrition goals.
We have all our clients at DC Health Performance use a food journal. This has been the number one tool behind so many of our clients weight loss transformations, not the actual nutrition plan recommended. Achieving lifelong fat loss is not about the amount of food you consume or how closely you can monitor your calories, it is about developing a healthy relationship with food and your body and the food journal allows us to do exactly just that.
In your food journal you should record the following:
Your Overall Goal: This is to keep your goal at the top of your awareness. If you aren’t thinking about it, you won’t keep on track.
Daily Schedule: This can be as detailed or as focused as you like. We like our clients to put down what they ate and what time they ate it, because it allows us to figure out if certain times or days or incidents are triggers that take you off your nutrition plan.
What You are Grateful For: Research has shown that gratitude increases exercise and nutrition adherence. This can’t be a bad thing!
Today’s Target: This is what you are aiming for each day. For example, you could aim for 4 meals, one workout and to meditate for 20 minutes. Whatever it is, it is what is specific to you achieving your goals.
Lessons Learned: This is what you have learnt from that day that will help you achieve your goals going forward. For example, you could workout first thing in the morning and absolutely suck at that training session. From this, you can see you need to eat before you train,
Wins for the Day: This is where you you celebrate what you did. For example, you had a massive squat session and hit a PB. Celebrate it!
If you use a food journal in this way, you are far more likely to succeed because not only are you seeing what is holding you back, but what is propelling you forward. Try it and let us know how you go!