As we age, it becomes increasingly important to pay attention to our diet and ensure that we are providing our body with the right nutrients to support optimal health. One key component of a healthy diet for women over 50 is fiber. In this article, I will discuss the importance of dietary fiber, its numerous benefits for women over 50, the recommended daily fiber intake, sources of fiber, and tips for incorporating more fiber into your diet.
Understanding Dietary Fiber
Dietary fiber is a type of carbohydrate that our body cannot fully digest. It passes through our digestive system mostly intact and provides a range of health benefits. There are two main types of dietary fiber: soluble and insoluble fiber.
Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It helps slow down digestion and can help regulate blood sugar levels and lower cholesterol. Good sources of soluble fiber include oats, barley, fruits, and legumes.
On the other hand, insoluble fiber does not dissolve in water and adds bulk to the stool. This type of fiber promotes regular bowel movements and prevents constipation. Whole grains, vegetables, and nuts are excellent sources of insoluble fiber.
Benefits of Fiber for Women over 50
Including an adequate amount of fiber in your daily diet offers a multitude of benefits specifically for women over 50. Here are some of the key advantages:
Gut Health: Fiber plays a vital role in maintaining a healthy digestive system. It promotes regular bowel movements, prevents constipation, and reduces the risk of developing conditions such as diverticulosis and hemorrhoids.
Heart Health: A high-fiber diet has been associated with a reduced risk of heart disease. Soluble fiber helps lower LDL (bad) cholesterol levels, which can help prevent the buildup of plaque in the arteries.
Weight Management: High-fiber foods are generally low in calories and can help you feel fuller for longer. This can aid in weight management by reducing overall calorie intake and preventing overeating.
Blood Sugar Control: Fiber, particularly soluble fiber, can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. This is beneficial for preventing or managing conditions such as diabetes.
Reduced Risk of Certain Diseases: Studies have shown that a high-fiber diet is associated with a lower risk of developing certain diseases, including type 2 diabetes, certain types of cancer (such as colorectal cancer), and stroke.
Recommended Daily Fiber Intake for Women over 50
The daily fiber intake requirements increase slightly for women over 50. The Academy of Nutrition and Dietetics recommends that women over 50 aim for a daily intake of around 21 grams of fiber for a sedentary lifestyle, 25 grams for a moderately active lifestyle, and up to 28 grams for an active lifestyle.
It’s important to note that these recommendations may vary depending on individual needs and health conditions. It is always beneficial to consult with a healthcare professional or registered dietitian to determine the specific fiber intake that is best for you.
Sources of Fiber for Women over 50
In order to meet the recommended daily fiber intake, it is essential to include a variety of fiber-rich foods in your diet. Here are some excellent sources of fiber for women over 50:
Whole Grains: Opt for whole grain cereals, bread, pasta, and rice instead of refined grains. These options are higher in fiber and provide more nutrients.
Fruits and Vegetables: Include a wide range of fruits and vegetables in your daily meals. Berries, apples, pears, broccoli, carrots, and leafy greens are especially high in fiber.
Legumes: Beans, lentils, and chickpeas are not only packed with fiber but also provide a good source of plant-based protein.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds are all excellent sources of fiber and healthy fats.
Fiber Supplements: If you find it challenging to meet your daily fiber requirements through food alone, you may consider using fiber supplements such as psyllium husk or glucomannan. However, it is always best to prioritize whole food sources of fiber whenever possible.
Tips for Incorporating Fiber into Your Diet
Adding more fiber to your diet doesn’t have to be complicated. Here are some simple tips to help you increase your fiber intake:
Start slowly: Gradually increase your fiber intake to allow your digestive system to adjust.
Incorporate whole grains: Choose whole grain versions of bread, pasta, and rice.
Experiment with Ancient Grains: Incorporate grains like quinoa, farro, barley, and bulgur into your meals. These ancient grains are not only flavorful but also have a higher fiber content compared to many modern grains.
Snack on fruits and vegetables: Keep a selection of fiber-rich fruits and cut-up vegetables for convenient and healthy snacking.
Experiment with legumes: Add beans or lentils to soups, stews, salads, or as a side dish.
Include nuts and seeds: Sprinkle some nuts and seeds on salads, yogurt, or oatmeal for an extra boost of fiber.
Upgrade Your Snacks: Swap out chips or other low-fiber snacks for popcorn (sans the butter), roasted chickpeas, or even a handful of almonds. These alternatives are not only delicious but also packed with fiber.
Stay hydrated: Remember to drink plenty of water throughout the day to help fiber move through your digestive system.
Final thoughts – dietary fiber is a fundamental component of a healthy diet for women over 50. It offers numerous benefits including improved gut health, heart health, weight management, blood sugar control, and reduced risk of certain diseases. By incorporating a variety of fiber-rich foods into your daily meals and making simple adjustments to your eating habits, you can easily meet the recommended daily fiber intake and enhance your overall health and well-being.
Need some healthy meal ideas, visit our recipes page.
Place all the dressing ingredients in a food processor and blend until smooth, set aside.
Separate the mushroom cups from the stems and set the stems aside. Brush the mushroom caps on both sides with olive oil, sprinkle the insides with a little salt and pepper, and place them bottom up in a baking dish. Wipe the mushroom stems to remove any dirt and dice them finely.
Place a tbsp of olive oil into a medium-sized pot over medium heat, add the bacon and saute for 3-4 minutes. Then add the shallots and continue to saute until fragrant. Now add the sliced garlic and mushroom stems, and saute until browned. Remove the pot from the heat and stir in the remaining ingredients.
Fill each mushroom cap with the bacon stuffing mixture and place into the oven to bake for 15-20 minutes, or until the mushrooms have browned.
Remove from the oven, drizzle the dressing over each mushroom and serve.
Are you tired of feeling stuck in your health and fitness routine? Do you find yourself going through the motions, but not truly seeing the results you desire? It’s time to break out of your comfort zone and push the limits of what you thought was possible. In this post, we will explore the concept of breaking through your comfort zone in health and fitness, and how doing so can lead to incredible growth and transformation.
Personal Reflection: A few years ago, when I was deeply committed to losing weight and gaining my health back, I decided to venture into the world of aerial silks classes. The allure of the graceful movements and the promise of a fun workout drew me in. Stepping into the class, I quickly realized I was the seasoned warrior among a much younger crowd. Climbing those silks? Oh, it was a challenge! And, I never mastered it by any stretch of the imagination. But the thrill of the class, combined with its rigorous demands, kept me coming back. While I may not have become the queen of silk climbing, I did manage some cool inversions and tricks. Embracing aerial silks was more than just a workout for me; it was a testament to pushing boundaries, challenging my body in novel ways, and adding a dash of excitement to my fitness journey.
The secret of change is to focus all of your energy not on fighting the old, but on building the new. -Socrates
We all yearn for a certain level of comfort when it comes to our health and fitness routines. Whether it’s sticking to the same workout routine week after week, or sticking to foods we know and love, our comfort zone can quickly become a barrier to progress. But what if we challenged ourselves to step outside of that comfort zone? What if we pushed the limits of what we thought we were capable of? The results could be life-changing.
Stepping outside of your comfort zone in health and fitness means trying new things, taking risks, and embracing the unknown. It means pushing yourself to do things that may scare you, but ultimately lead to growth and improvement. This could be trying a new workout class, experimenting with different types of exercises, or even completely changing your diet. The possibilities are endless, and by pushing the limits of what you thought was possible, you may discover a whole new world of health and fitness.
Breaking through your comfort zone is not easy. It requires courage, determination, and a willingness to embrace discomfort. But the rewards are worth it. By challenging yourself to step outside of what is familiar, you can break through plateaus, overcome obstacles, and achieve goals you once thought were out of reach. Whether you want to lose weight, build muscle, improve your endurance, or simply feel better in your own skin, breaking through your comfort zone in health and fitness can help you get there.
Stepping outside of your comfort zone in health and fitness is also a powerful tool for personal growth and self-discovery. It forces you to confront your fears, push past your limits, and develop resilience. It teaches you resilience in the face of adversity. It allows you to develop mental toughness and grit, which can be applied to other areas of your life as well. By challenging yourself in the gym or in the kitchen, you are also challenging yourself to become a better version of you.
So, where do you start? The first step is to identify what is holding you back. What are the routines, habits, or beliefs that are keeping you in your comfort zone? Once you have identified these barriers, it’s time to take action. Start small by trying one new thing at a time. Maybe it’s signing up for a new fitness class or trying a new healthy recipe. Slowly but surely, you will start to expand your comfort zone and increase your confidence.
Another important aspect of breaking through your comfort zone is surrounding yourself with support and accountability. Seek out like-minded individuals who are also on a journey to push their limits. Find a workout buddy, join a fitness group, or hire a personal trainer. Having a support system will not only boost your motivation but also hold you accountable to your goals.
Remember, breaking through your comfort zone is a journey, not a destination. It takes time, consistency, and effort. It’s about challenging yourself every day to embrace discomfort and strive for growth. So, are you ready to step outside of your comfort zone? Are you ready to push the limits of what you thought was possible in your health and fitness journey? It’s time to break free and unleash your full potential. The rewards are waiting for you on the other side of your comfort zone.
Diversifying Your Workout Routine
Are you stuck in a fitness rut, doing the same workouts over and over again? It’s time to break free from your comfort zone and diversify your workout routine. By incorporating a variety of exercises into your fitness regimen, you can challenge your body in new ways, prevent boredom, and maximize your results. Here are some tips to help you diversify your workout routine:
1. Try Different Types of Cardio
Cardiovascular exercise is an essential component of any fitness routine, but it doesn’t have to mean running on a treadmill for an hour every day. There are so many different types of cardio exercises to choose from, so why not try something new? Take a cycling class, go for a swim, try kickboxing, or even dance your way to fitness with Zumba. By mixing up your cardio workouts, you not only keep things interesting, but you also target different muscle groups and improve your overall endurance.
2. Incorporate Strength Training
Strength training is often overlooked in favor of cardio, but it plays a crucial role in building and maintaining muscle mass. Adding strength training exercises to your routine can help you increase strength, improve bone density, and boost your metabolism. Don’t be intimidated by the weights – start small and gradually increase the resistance as you get stronger. You can use dumbbells, resistance bands, or even your bodyweight to perform exercises such as squats, lunges, push-ups, and planks. Mixing in strength training a few times a week will add variety to your workouts and provide numerous benefits for your body. If you are confused by how to start a strength training program, consider hiring a personal trainer to set up an initiate routine for you.
3. Explore Different Fitness Classes
Attending fitness classes is a fantastic way to diversify your workout routine while also providing structure and motivation. From yoga and Pilates to HIIT and boot camp classes, there are countless options available to suit your interests and fitness goals. Joining a class not only introduces you to new exercises and techniques but also allows you to connect with others who share your passion for fitness. Plus, the guidance of a qualified instructor ensures that you’re performing exercises correctly and safely.
4. Incorporate Flexibility and Mobility Exercises
Flexibility and mobility are often overlooked aspects of fitness, but they are crucial for preventing injuries and improving overall performance. Adding stretching, yoga, or mobility exercises to your routine can improve your range of motion, enhance muscle recovery, and even reduce stress. Try dedicating some time each week to focus on stretching or attend a regular yoga class to improve flexibility and promote relaxation. By dedicating time to flexibility and mobility exercises, you can enhance your overall fitness and prevent imbalances in your body.
5. Outdoor Activities
If you’re tired of the gym atmosphere, why not take your workouts outdoors? Exercising in nature not only provides a change of scenery but also brings its own unique challenges. Consider activities such as hiking, biking, swimming, or even joining a local sports team. Outdoor activities not only diversify your workout routine but also allow you to enjoy the beauty of nature and the benefits of fresh air.
6. Challenge Yourself with Interval Training
Interval training is a form of exercise that alternates between high-intensity bursts of activity and short recovery periods. This type of training has been proven to be highly effective for burning calories, improving cardiovascular fitness, and boosting metabolism. Incorporating intervals into your workouts can be as simple as adding short bursts of intensity to your regular cardio exercises. For example, alternate between 1 minute of sprinting and 1 minute of jogging on the treadmill. This method keeps your body guessing and helps break through plateaus.
7. Take Rest Days and Listen to Your Body
While it’s important to diversify your workout routine, it’s equally important to allow your body to rest and recover. Overtraining can lead to fatigue, injuries, and a decrease in performance. Make sure to schedule rest days throughout the week, where you can focus on stretching, foam rolling, or simply taking a break. Additionally, it’s crucial to listen to your body and pay attention to any signs of pain or discomfort. If something doesn’t feel right, don’t push through it. Rest, recover, and seek guidance from a healthcare professional if needed.
Exploring New Exercise Modalities
Trying new activities not only keeps your workouts interesting but also challenges your body in different ways, helping you break through plateaus and achieve new levels of fitness. Here are some exciting exercise modalities worth exploring:
1. High-Intensity Interval Training (HIIT)
HIIT has gained popularity in recent years for its ability to deliver an intense workout in a short amount of time. This training method involves alternating between periods of high-intensity exercise and short rest periods. HIIT can be done with various exercises, including running, cycling, bodyweight exercises, or even using equipment like kettlebells or battle ropes. The intense bursts of effort during HIIT workouts help boost cardiovascular fitness, burn calories, and improve overall endurance.
Pilates is a low-impact exercise modality that focuses on strengthening the core, improving flexibility, and enhancing body awareness. It involves a series of precise movements performed on a mat or using specialized equipment such as the Pilates reformer. Pilates not only helps develop a strong core but also promotes better posture, balance, and overall body alignment. Incorporating Pilates into your fitness routine can be a great way to improve functional movement and prevent injuries.
Yoga is not only a great way to enhance flexibility but also offers many mental and emotional benefits. There are various types of yoga, such as Hatha, Vinyasa, and Ashtanga, each with its unique focus and intensity. Yoga combines physical postures, breathing techniques, and meditation to promote strength, balance, stress relief, and mindfulness. Exploring different yoga styles can help you find the one that suits your goals and preferences while adding a new dimension to your fitness routine.
4. Boxing or Kickboxing
If you’re looking for a high-energy workout that also serves as a great stress-reliever, boxing or kickboxing might be the perfect choice. These modalities not only help build strength and improve cardiovascular health but also enhance coordination and agility. Whether you choose to take classes at a local gym or invest in a punching bag for home workouts, boxing or kickboxing can provide a fun and challenging way to elevate your fitness levels.
5. Dance Fitness
If you find traditional cardio workouts monotonous, why not try dance fitness? Zumba, hip-hop, salsa, or even belly dancing are all great options that blend exercise with fun and music. Dance fitness classes provide a high-energy, full-body workout that improves cardiovascular fitness, coordination, and rhythm. Plus, they offer an opportunity to socialize and express yourself through movement, making your workouts feel less like a chore.
6. Suspension Training
Suspension training, popularized by systems like TRX, involves using straps or ropes anchored to a stable structure to perform bodyweight exercises. This modality challenges the muscles’ stability and strength while targeting multiple muscle groups simultaneously. Suspension training can be an excellent option for those looking for a portable and versatile workout that can be done at home, outdoors, or while traveling.
7. Water Aerobics
Water aerobics is a low-impact exercise modality that takes place in the pool. The buoyancy of the water reduces stress on the joints and allows for gentle yet effective workouts. Water aerobics classes typically involve aerobic exercises, strength training, and stretching. It’s a great alternative for individuals with joint issues or those who enjoy the cooling sensation of water during workouts.
8. Outdoor Adventure Activities
If you prefer to exercise in nature and crave new experiences, outdoor adventure activities can provide an exhilarating workout. Rock climbing, hiking, kayaking, surfing, or even obstacle course races like Tough Mudder can challenge your physical and mental strength while enjoying the great outdoors. These activities not only burn calories but also improve cardiovascular fitness, strength, balance, and enhance your connection with nature.
Overcoming Mental Barriers in Fitness
When it comes to health and fitness, the mental barriers we face can often be just as challenging as the physical obstacles. These mental barriers can include self-doubt, fear of failure, lack of motivation, and negative self-talk. However, with the right mindset and strategies, you can overcome these mental barriers and unlock your full potential in your fitness journey.
1. Challenge your self-doubt:
One of the biggest mental barriers in fitness is self-doubt. You may doubt your abilities to achieve your fitness goals or question whether you are capable of making progress. However, it’s important to recognize that self-doubt is simply a thought, not a fact. Challenge these negative thoughts by reminding yourself of your past successes and focusing on your strengths. Surround yourself with supportive people who believe in you and can help boost your confidence.
2. Set realistic goals:
Setting realistic goals is crucial in overcoming mental barriers. Sometimes, we set goals that are too ambitious or unrealistic, which can lead to feelings of frustration and failure. Instead, break down your larger goals into smaller, achievable milestones. Celebrate each milestone to keep yourself motivated and give yourself a sense of accomplishment. By setting realistic goals, you can build momentum and gradually push past your comfort zone.
3. Cultivate a positive mindset:
Your mindset plays a significant role in your ability to overcome mental barriers in fitness. Replace negative self-talk with positive affirmations and focus on the progress you have made, no matter how small. Surround yourself with positive influences, whether it’s through uplifting music, motivational quotes, or joining fitness communities that inspire and support you. Embrace the power of positive thinking and believe in your own potential.
4. Find your motivation:
Motivation can fluctuate, but it’s important to find sources of inspiration that fuel your desire to push through mental barriers. Determine your “why” – the reasons why you want to improve your fitness and health. These reasons could be anything from wanting to feel stronger and more confident to setting a positive example for your loved ones. Remind yourself of these motivations when the going gets tough, and use them as a driving force to keep pushing forward.
5. Practice mindfulness and visualization:
Practicing mindfulness and visualization techniques can help you overcome mental barriers in fitness. During workouts, focus on the present moment and your body’s sensations, rather than getting caught up in negative thoughts or distractions. Visualize yourself successfully completing your workouts and achieving your fitness goals. This mental imagery can help increase your confidence and create a positive mindset, making it easier to overcome mental barriers.
6. Embrace discomfort:
Bear in mind that progress often comes from stepping outside your comfort zone. Embrace discomfort and be willing to try new exercises, increase the intensity of your workouts, or explore different fitness activities. Recognize that discomfort is a sign of growth and adaptability. As you embrace discomfort, you’ll begin to realize your own strength and ability to overcome mental barriers.
7. Seek support:
Seeking support from others can make a significant difference in overcoming mental barriers. Find a workout buddy, join fitness classes, or hire a personal trainer who can provide guidance and accountability. Surrounding yourself with like-minded individuals who share your fitness goals can provide motivation, encouragement, and support in overcoming mental barriers.
8. Celebrate your victories:
Don’t forget to celebrate your victories along the way. Acknowledge and appreciate the progress you’ve made, no matter how small. Reward yourself for reaching your milestones and achieving your fitness goals. Celebrating your victories not only boosts your confidence but also reinforces positive behavior and motivates you to continue pushing past mental barriers.
By recognizing and actively working to overcome mental barriers in fitness, you can unlock your full potential and achieve your health and fitness goals. Embrace a positive mindset, set realistic goals, seek support, and celebrate your victories. Remember, your mental strength is just as important as your physical strength in your fitness journey. Keep pushing, and you’ll be amazed at what you can achieve.
Pushing Beyond a Set Point in Your Weight
When it comes to weight loss or maintenance, many individuals find themselves stuck at a certain point. This point is known as a set point, which is your body’s natural tendency to maintain a specific weight range. Breaking through this set point can be challenging, but with the right approach and mindset, it is possible to push beyond it and achieve your weight goals.
Understand Your Set Point
Before you can push beyond your set point, it’s important to understand what it is and why it exists. Your set point is determined by a combination of genetic factors, metabolism, hormones, and lifestyle habits. It is unique to each individual and acts as a protective mechanism to ensure that your body maintains a stable weight.
Set Realistic Goals
To push beyond your set point in weight, it’s crucial to set realistic goals. Rapid weight loss may seem tempting, but it is often unsustainable and unhealthy. Instead, aim for a slow and steady weight loss of 1-2 pounds per week. This gradual approach allows your body to adjust and reduces the risk of triggering your body’s defensive mechanisms, which can make it harder to lose weight.
Incorporate Strength Training
While cardio exercises are great for burning calories, incorporating strength training into your routine is essential for pushing beyond your set point. Strength training helps build muscle, which increases your metabolism and helps you burn more calories even at rest. Aim for at least two to three days of strength training each week, focusing on all major muscle groups.
Mix Up Your Exercise Routine
Doing the same exercises day after day can result in a plateau, making it harder to push beyond your set point. To avoid this, it’s important to mix up your exercise routine regularly. Try different types of workouts, such as high-intensity interval training (HIIT), yoga, pvolve or cycling. By challenging your body with new movements and intensity levels, you’ll keep your metabolism engaged and continue to see progress.
Embrace a Balanced Diet
Nutrition plays a significant role in pushing beyond your set point. Instead of restrictive diets or quick fixes, opt for a balanced approach. Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. Avoid crash diets or extreme calorie restrictions as they can trigger your body’s defense mechanisms, leading to weight gain or a plateau.
Monitor Your Progress
Tracking your progress is crucial when pushing beyond your set point. Keep a record of your weight, measurements, and body fat percentage. However, it’s important to remember that the scale is not the only measure of success. Take note of other positive changes, such as increased energy levels, improved fitness, and enhanced mood. These achievements indicate progress beyond just numbers on a scale.
Stay Consistent and Patient
Pushing beyond your set point in weight requires consistency and patience. Results may not come overnight, but with perseverance, you will start to see and feel the changes. Understand that setbacks are normal, and it’s important to stay committed to your goals. Remember, progress is not always linear, and small steps forward still count.
Seek Support and Accountability
Having a support system and accountability can make a significant difference in pushing beyond your set point. Share your goals with friends, family, or join a fitness community that can provide encouragement and guidance. Consider working with a personal trainer or a health coach who can tailor a plan to your specific needs, monitor your progress, and provide expert advice and support.
Don’t Forget Self-Care
While pushing beyond your set point in weight is important, it’s essential to prioritize self-care along the way. Listen to your body and give yourself time to rest and recover. Engage in activities that bring you joy and reduce stress, such as meditation, yoga, or a soothing bath. Taking care of your mental and emotional well-being will contribute to your overall success in breaking through your set point.
In conclusion, pushing beyond your set point in weight is possible with the right mindset, approach, and consistent effort. Understanding your set point, setting realistic goals, incorporating strength training, and maintaining a balanced diet are key factors in achieving success. By monitoring your progress, staying patient, seeking support, and prioritizing self-care, you can break through your comfort zone and achieve your weight goals. Remember, it’s not about the destination, but rather the journey towards a healthier and happier you.
Looking to lose weight and improve your fitness? Break through your comfort zone and achieve your weight loss goals with expert guidance from Kristine Schulman Wellness. Contact me to set up a discovery call.
Place the sliced cucumbers into a medium-sized bowl, sprinkle with salt and mix to combine. Set aside for 10 minutes, then drain off the excess liquid. Add the cherry tomatoes, red onion, apple cider vinegar, lemon juice, Greek yogurt and pepper; mix well and set aside.
To make the couscous, pour the water into a small pot, bring to the boil and add the couscous. Stir the couscous then cover the pot with a lid, remove it from heat and set aside for at least 5 minutes to allow the couscous to fully absorb the liquid. Then fluff the couscous with a fork and set aside.
Set the broiler (grill) to high. Line a baking sheet with baking paper.
Place the salmon filets onto the baking sheet, season with salt and pepper, then place a lemon slice on top of each filet. Place the sheet under the broiler and cook for 8-14 minutes or until the salmon is cooked through and flakey.
To serve, divide the couscous and salad equally between 4 plates. Place a salmon filet on top of the couscous, garnish with parsley and serve immediately.
Nutritional Information 410 calories 9 grams fat 33 grams carbs 45 grams protein 3 grams fiber
Imagine a free weight loss tool that doubles your chances of taking off pounds. That’s how powerful a food journal can be. Researchers at Kaiser Permanente studied participants in a weight-loss program and found that those who kept daily food journals lost twice as much weight as those who didn’t.
Get into the habit of asking yourself, ‘Does this support the life I’m trying to create’.
Of course, keeping a journal does require some time and work. See how these tips can help you stay on track.
Benefits of Keeping a Food Journal
1. Increase your awareness. A food journal puts an end to mindless snacking. You become more aware of how much you really eat.
2. Resist temptation. Knowing that you’ll need to jot down those bacon bits on your salad or that extra slice of birthday cake may be all you need to stop you in your tracks. Making nutritious food choices becomes automatic.
3. Increase your knowledge. Your journal is educational too. You’ll learn about calorie counts, fiber intake, portion sizes, and new recipes. In fact, MyFitness Pal, a popular weight loss app, claims that their users who log recipes lose 40% more weight.
4. Target your efforts. Once you spot your triggers, you can change them. You’ll notice the times of day when you crave something sweet or your tendency to eat the whole donut when you meant to take just a bite.
5. Eat healthy. Remember that your food journal can help you do more than take off pounds. You can identify allergies, monitor your blood sugar, or do just about anything that involves food and your overall wellbeing.
How to Keep a Food Journal
1. Act quickly. Writing your meals and snacks down immediately is ideal. You’re less likely to forget important details.
2. Aim for consistency. Make entries each day if possible. If you slip once in a while, get back on track as soon as possible. The more weeks and months of data you collect, the more valuable your journal becomes. If the time commitment seems daunting, remember that you’ll probably get faster as you go along.
3. Tell the truth. Be honest even if your lunch consisted entirely of French fries. You can keep the entries for your eyes only if it helps.
4. Be specific. Details matter. Mention each ingredient in your sandwich. Notice how much cream or sugar you’re adding to your coffee. Pay attention to the calories you drink whether you indulge in pumpkin lattes or margaritas.
5. Look at the big picture. Your diary can encompass more than food and beverages. Write about your emotions and how they affect your eating. Include information about other relevant factors such as exercise, sleep, and health conditions.
6. Choose your format. Buy a pretty blank book or use an online template. Maybe you want something that’s easy to tote around or perhaps you prefer to keep it on your nightstand.
7. Take pictures. Photos make your journal more fun and productive. Include before and after shots of your shrinking waistline. Use images to help you remember and recreate your favorite slimmed-down dishes.
8. Review frequently. Rereading your diary will help you evaluate your progress and make healthy changes. Looking back gives you a chance to reflect and gather any information you want to share with your doctor or other professionals. You can also use your diary to chart your future as you think about the next milestone you want to reach.
Keeping track of what you eat is an effective way to lose weight. As long as you’re consistent and accurate about food journaling, an occasional slip won’t stand in the way of your eating healthier and looking slimmer.