【这样减肥】Start a Weight Loss Journal
Keeping a weight-loss journal could help you lose more weight and keep it off. A 2008 study conducted by the Kaiser Permanente Center for Health Research of 1,700 adults enrolled in a weight-loss program found that participants that kept a journal of the food they ate lost twice as much weight as those that didn't journal. Keeping track of what you eat can make you more aware of food choices and lets you see how much you are really eating.Step 1
Select a notebook you can keep in your purse, or create a file on your smart phone in which you can record your food choices each day. You can also download applications that allow you to keep a food diary or weight-loss journal on your phone.
Step 2
Write down everything you eat and drink, from the first cup of coffee in the morning to the last piece of chocolate at night. Note portion sizes. Be honest with yourself. Note that you poured 1/4 cup cream into your coffee, or the "snack" of chips was half a bag. Writing everything down puts your eating habits in front of you in black and white. If you're following a specific diet, you can add up the calories or points or carbs in the food your consume also, but some people choose simply to list what they eat.
Step 3
Note your moods before and after eating. This can help you identify emotional triggers for eating. Also, jot down the time of day, especially if outside of regular meals, and where you were and who you were with when you ate. You may notice a pattern of snacking on junk food at your desk every day at 4 p.m. This could help you be ready with a healthier substitute, or to schedule an exercise break at that time. You may even come to realize that certain people trigger you to overeat, so you'll want to schedule activities with them away from food.
Step 4
Record your weight each morning, or each week. This helps you keep track of your progress.
Step 5
Write down any exercise you perform, how long you exercised, and how you felt before and after. Try different types of exercise and note which you enjoy the most or which made you feel the best.
Step 6
Review your weight loss journal weekly. Look for eating patterns, bad habits you've fallen into, and emotional triggers. If certain foods satisfied your hunger better than others, or certain meals made you feel better than others, resolve to repeat these. Try your favorite exercise again. Congratulate yourself on your progress made.
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