Let the food journaling begin

I'm not starting a food diary because I have a big weight loss goal. But I do have an issue with my mid-section -- it's just a little too loose for my liking -- and since months and months of healthy eating and vigorous exercise have not produced many results in this area, I've decided to write down what I put in my mouth so I can determine if my healthy eating is not so healthy after all.

Yesterday was day #1 of my food journaling and already I know I have some bad habits. How do I know? Because there are certain items I don't want to write on my list. I must not want to see them in writing because I know they aren't conducive to my overall goal of shedding the tummy flab. All day, I steered clear of the tub of cashews in my pantry and the graham cracker sticks my kids eat. While not the most dreadful of diet pitfalls, these snacks, when eaten regularly or in excess amounts, can surely sabotage my stomach. So for now, they are off my list.

I highly recommend a food journal if you want to know the error of your ways. All you need to do is write down everything you eat and drink. Here are a few ground rules.

• Take your food diary with you wherever you go so nothing is forgotten and left off the list. If you don't wish to keep a bulky notebook with you, hang onto a small notepad so you can jot down what you consume. Transfer it to your official journal later.
  
  
  
• Write immediately after you eat. Document what and how much you eat right after you commit the act. Include condiments, dressings, butter, everything that enters your mouth -- even that mini candy bar, the last quarter of your toddler's grilled cheese, that half a soda you're sure doesn't add up to much.
  
  

• Keep it specific. Record the type of food and the portion size. Avoid vague descriptions. If you ate 10 crackers, write just that. Don't write "handful of crackers."
  
  

• Don't forget calories. Look up the calorie value of your foods and drinks and be sure to adjust for portion size. Add your calories as you go so you see your running total and know what wiggle room you have for the remainder of a day. To determine your ideal daily calorie total, check out this formula.
  
  

While food journaling may seen taxing at first, it will get easier. You'll be surprised at how quickly you learn the calorie counts of your usual foods. And you'll love it when you start seeing results. You will see results, by the way. Studies show that people who use food diaries tend to lose more weight and keep it off longer than those who don't.