As a personal trainer it’s often assumed that I don’t have to worry about what I eat or watch my weight because I’m so active.  Well I can tell you that is not the truth.  I love food, and my couch, and sometimes they both get me in trouble. 

If I don’t eat often enough during the day, I find myself trying to make up for it ten-fold at night.   I find myself standing with my head in the fridge looking for something tempting to eat after dinner, and it can get worse from there if I don’t catch myself.  Yes trainers do it also. 

A few days of eating like that and I gain weight.  My clothes tell me what’s going on even before I get on the scale.  Bye-Bye to my skinny pants.

I have “The Talk” with myself to get back on track. This usually means keeping a food log again.  Just like many of my clients struggle when starting a food log, I do also.  It takes me a week or so to get in the full swing of things but after that my old habits kick right in. 

Now this may sound funny to some of my clients, but once I get used to keeping a food log again, I actually enjoy it.  I’m not crazy; I’ll tell you why.  

I feel better.  When I keep a food log I make better choices without thinking about it.  My natural energy comes up and I feel less sluggish. A big plus for anyone I know.

I have faster results.  Keeping a food log keeps me honest and focused.  I can recognize when I mess up and make adjustment to stay on track. 

I enjoy food more.  When I keep to a calorie range, I make sure all the food I eat, tastes really good.  I switch from food quantity (what gets me in trouble) to food quality.  I go back to really enjoying and appreciating food.   No more grabbing what ever I feel like having from my fridge. This also goes for sweet treats.  If I’m going to save my calories so I can indulge, it better be worth it!

My digestive tract is more comfortable.  When I eat regular, I am regular; and that is important to weight loss and overall health.   This also helps me feel slim and light on my feet.

Figuring out what to eat is easier.  When it comes to balancing carbs, protein and fats, it’s harder to do on the fly.  If you have a simple plan or even meal ideas (from previous log entries) it is so much easier. 

My time to relax and enjoy.  Since I’m choosing really yummy quality food to eat, I slow down to take a few minutes to enjoy what I eat.  I no longer eat as I’m doing chores or while watching TV, on the computer, etc.  Instead, I can refocus on my goals, write my food in my log (as I eat) and tell myself how awesome I am for sticking to my goals.  

Here’s how to start your simple food log. 

1. Find a log that works for you.  This could be a simple little pad of paper, notebook, pages in your planner or wallet, etc.  You can use your computer also; just make sure you can log into the program often during the day.  For this reason, paper logs have been better for me.  Now that I have an iPhone this has been the best option yet. 
2. Start recording!  Write down what you put in your mouth including the BLT’s  Bites, Licks and Tastes.  Keep your log as specific as you can.  Write down individual items of food instead of writing down general foods like “sandwich”.  Better to list it all separately and at the time you eat it.
3. Include time of day.  Time of day and how often you eat  is super important when it comes to fat loss.  How often you eat is a link to what happens with your metabolism.  I often eat 6-8 times a day which keeps my metabolism burning hot all day.  When I skip meals, which doesn’t happen often, I start craving food in the evenings. . . trouble!
4. Calories, calories calories!  Did you know that eating an extra 100 calories a day will gain you 10 pounds of fat at the end of the year?  Yeah…these are very important to monitor.  On average we eat 33% more calories than we realize. With my own food log I tend to do a week’s worth of strict calorie counting.  Once I fall back into my groove, I will still record what I eat but will keep an eyeball on my calorie range instead of being so specific.  Depending on how aggressive I am toward my goals, I have done a strict food log for over a year.  Depending on how aggressive you wish to be with your goals. I recommend doing a food log until you reach your goals.
5. Don’t get stuck! If your log isn’t working, switch it!  If you started using a paper log but want to change and try something online, do it.  Don’t wait, do it now.  Online sites are fantastic but can often seem overwhelming.  Spend some time learning what the different sites can do.  If you are switching from online to a paper log, think about accessibility.  You will need to access your log quickly. 
6. If at first you don’t succeed… Keep trying! Keep recording!  You may not be perfect at this…not at first.  For me this is usually what happens; Monday I start my food log and I’m perfect.  Tuesday I’m half perfect and by Wednesday evening I don’t know where my food log is. Thursday morning I start over. You don’t have to be perfect right away.  Just keep recording!  Keep writing down what you put in your mouth and get the results you want.  Maybe you will even enjoy it after a while. 

Please feel free to add your comments or suggestions about tracking your food.  I’d love to hear what works for you and any tips you would like to pass on.  Thanks everyone

Ruth Bosckis -CPT, CES

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