Scientifically Proven It's Not How Much You Eat, It's How You Count It
Good way to lose weight at home
What are the only snacks on the go, on the road and in front of the TV. So it turns out that we constantly eat and do not even notice it. Well, or almost do not notice, until your favorite jeans no longer fasten. Sometimes it can be difficult to control yourself, especially if you love food (and who doesn't?).
In a study by the Institute of Nutrition, dietitians were asked to calculate roughly how many calories they were getting per day. As a result, it turned out that even professionals exceeded the norm by at least 10%. Therefore, it is easy to understand why we never manage to lose weight, even watching every bite we eat. But this problem can be solved: start a diary in which you will write down everything you eat.
Studies have shown that this is the best way not only to help you lose weight, it will change the way you think about food in general. An experiment was conducted: a certain number of nutritionists wrote down in a diary every chocolate bar, every apple they ate, the rest of the participant was offered a simple carbohydrate-free diet, they did not keep records. As a result, it turned out that those who kept diaries lost weight faster than those who were on a diet. When working with the diary, everything was taken into account: weight, height and characteristics of the body. And the most amazing thing: the number of kilograms dropped depended on the number of days during which the diary entries were kept.
Here are five reasons why it's good to keep such a diary, even if you're a diet skeptic.
COUNTING CALORIES WILL BE ACCURATE
We tend to underestimate the calorie content of our diet. The situation is exacerbated especially when we dine out. In 2006, a study was conducted: 105 set meals were tested at various fast food restaurants, after which visitors were asked to determine the number of calories in their order. The matches were mainly related to drinks and snacks. As for the main dishes, only 38% of the respondents were able to answer correctly. This is a feature of human perception: the more dishes, the more difficult it is to guess. The same thing happens with distance and height. Even professionals can not cope with this task. One study surveyed 200 food tasters. They were asked to name the number of calories contained in the main dishes of some of the restaurants they visited. Surprisingly, none of them could even come close to the correct answer. The range of opinions ranged from 200 to 700 kilocalories when discussing each dish. So, stop assuming and start counting calories for weight loss. There are many tables that indicate the calorie content of various foods.
YOU STOP INTERRUPTING YOUR APPETITE
Make a detailed list of the meals you ate yesterday. Make sure you remember exactly what you ate for breakfast, lunch and dinner. And be sure to include the chocolate you ate on the way to work, and the package of nuts. If you have cooked, add to your list what you have tried. I remember one patient who kept a diary, she accurately wrote down everything, but she couldn’t understand why she couldn’t lose weight, says Boris Terekhov, a nutritionist. We were just discussing this problem at the moment when she took out the chewing gum. I asked how often she chews it. It turned out, a whole package a day. Each pad has 9 calories, and the standard package contains almost a hundred. If you write down everything you eat, your food choices will become more meaningful. For example, if you constantly order cappuccino (one cup 320 kcal), when you start journaling, you will probably switch to regular coffee, which has only 23 kcal. Remember that small excesses in food lead to six extra pounds in a year!
YOU will find the MISTAKE IN CHOOSING THE DIET, if any
I thought I ate a lot of vegetables. It always seemed to me that I was sitting on only broccoli, cauliflower, Brussels sprouts, says 32-year-old Marina (she has been keeping a diary for a year and a half now). After I started writing down everything I ate during the day, I discovered that I actually only ate vegetables once or twice a week. Since then, she has been eating vegetable salads every day, and the result was impressive: over the past year and a half, Marina has lost 12.5 kg.
YOU WILL UNDERSTAND WHAT YOU ARE GETTING FROM
Experts advise: in order to overcome cravings for overeating, it is necessary to write down not only what you eat, but also in what circumstances you usually eat too much. For example, you eat a lot of chocolate because there is a candy bar machine at work. Or often you drink a milkshake, because on the way home you go to a cafe. Or reach for something crunchy while watching TV. When you trace such a connection, you can try to break it. Keep fruit or berries handy. Choose a different path to the house: if there is a park nearby, take a walk. If stress makes you want to eat, instead of the kitchen, go to the bathroom and relax in warm foam. An added bonus: once you begin to control every bite you eat, you will involuntarily chew more slowly, and the feeling of fullness will appear much faster than when you unconsciously and mechanically eat food.
YOU WILL BE SATISFIED WITH THE RESULTS ACHIEVED
The diary will help you correct your mistakes and follow the dynamics. For example, compare the number of kilograms dropped last month with the current one, identify products that are more effective in influencing weight fluctuations, etc. Allow sometimes small indulgences. If for the whole month you bravely held on and did not eat a single candy, you can afford to enjoy a small delicacy. You'll see, you'll love it.
HOW TO KEEP A FOOD DIARY
Getting Started: First Steps
FIND THE GREAT MEAN
The form of the diary does not matter: get a thick notebook or buy a diary if you like to write by hand. If you prefer to print, then keep an electronic version of the diary on your home computer. Most importantly, treat keeping your records like a hobby. Everything that is done with pleasure is much more efficient and effective. The most necessary information to record: the time of the meal, what exactly you ate and how much. Get in the habit of taking notes right after you eat. If you sum up at the end of the day, it will be difficult to remember all the details. If you have a computer version, do not forget to carry a spare P with you in the form of a small notebook so that, if necessary, after dinner in a restaurant, for example, you can write down the amount you eat and drink on the spot, noting the content of nutrients in the products.
Organize your diary entries in a structured manner to reflect as much useful information as possible. For example, if you constantly need something to chew on, then divide the page into two columns: in one you will write down how much you wanted to eat, and in the other how much and quickly you were full. If you are eating troubles and experiences with sweets, describe in your diary the emotions that you felt most strongly at the time of taking the medicine. If you want to identify the moments when the hand automatically reaches for chips, crackers or nuts, indicate the place where you usually are, how close these snacks are stored, and under what circumstances this desire is especially strong. Also, if you're trying to break the habit of eating something especially delicious before bed, such as your favorite ice cream, which you always have in the freezer, mark in a separate column with asterisks the moments when you managed to resist. At the end of the month, sum up the victories and arrange a sweet reward for yourself.
BE HONEST WITH YOURSELF
Write down every little bite, every spoonful of food you eat, refreshing sugar-free lollipops, anything bigger than a seed. Also, don't forget about drinks. They are also quite high in calories. A lot of people do not consider it necessary to include a glass of dry wine (120 kcal), juice from a package (280 kcal) or a small bottle of sweet soda (220 kcal) in their records.
STANDARDIZE THE MENU
It will be easier for you to count calories if you eat the same thing for breakfast and lunch 2-3 times a week. For example, oatmeal or buckwheat porridge plus yogurt for breakfast and turkey or chicken salad for lunch. It is important that you enjoy these dishes.
KEEP YOUR DIARY ALWAYS AT HAND
"I'm very forgetful, so I always put my diary in a conspicuous place on the kitchen table or on the bed. I often carry it in my hand as a reminder,” says Marina. Or you can use the method of Maria Melnikova, who at the age of 42 lost 20 kg thanks to keeping a diary: “I made a deal with myself - I won’t eat anything until I write it down. At first it was difficult for me, but eventually I got used to keeping a diary.”
ANALYZE THE FACTS
No matter how hardworking and careful you are, the diary itself cannot change your character and change your habits until you start to analyze your actions. Set aside time in the evening to count the calories that you have received for the day. It is useful to note which food groups you eat, adjust your diet if necessary. If you have the opportunity and means, consult a professional to find your best way to lose weight. Today, the services of qualified nutritionists are available, but so far, unfortunately, only in paid clinics. But even on the pages of our magazine you will find a lot of useful information that will help you make the right balanced diet.
Positive motivation is very important: reward yourself for your fortitude and resilience. For example, if you lasted a month without deviating from your plan, give yourself a gift: new shoes, a dress, or perfume. It will be a good emotional stimulus, try it!