Studies show that food logging is an instrumental part of behavior change and weight control. Even with evidence-based research proving it works, there are many reasons that keep people from utilizing this helpful tool.

-Fear: They are afraid of what they will see

-Anxiety: They might feel deprived or not be able to adhere to the plan

-Embarrassment: They do not want their doctor, dietitian or therapist to see the results

Logging without expectations:

You can combat these negative feelings if you can keep an open mind and shift your mindset into a research mentality. Log your food intake as well as steps or exercise for purely scientific reasons; to collect data without attaching emotion to results. There are no good or bad foods or numbers. The information you collect can then be used to see trends and determine what has or hasn’t been working for you. Food logging does not have to be complicated to work. Even the simplest steps can give you enough information to see small changes you can make.

Progression of food logging without expectations.

-Write down what you are eating. Don’t worry about figuring out the calories. Awareness of your food choices may be enough to help you make small changes.

-Keep track of the calories but don’t agonize over trying to limit to a certain number. Don’t judge yourself over poor choices. Look at the positive things in your log. You probably made many good choices during the day i.e. you swapped a soda for water or you added fruits and vegetables to your meal.

-Analyze the calories you consumed in comparison to the calories you burned. Fitness watches can tell you how many calories you are burning. If you are taking in more calories than you are burning, make small changes in either or both of those things

Plotting data over time helps you to see trends rather than everyday ups and downs. You will be able to see how the small changes you make may not impact you immediately, but over a period of time you are seeing results that you want. Using a scientific eye shows long term effect and releases you from unrealistic expectations.

Journal Questions:

1. What are your initial feelings about logging your food intake or fitness routine?

2. What are your biggest barriers when it comes to logging? (ex. Time, emotions, etc.)

3. If and when you have logged in the past, did you benefit from this exercise?

Homework:

Your homework is to read back through your journaling questions and utilize this insight to not allow these feelings or emotions stop you from starting a new journey with food and fitness logging. I want you to take two days this week and log every bite of food and every step you take without expectations or judgment!

Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.

Links:

www.healthaccountabilitycoach.com

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection