What is the power diary for?
The problem of extra kilos is a conversation about a painful one, every year more and more people face similar difficulties and are looking for solutions. Coping with excess weight is very difficult, it is known to everyone who knows this kind of self, there is a huge number of methods and methods, but only effective and effective not so much as we would like.
Experts have long noted that a man is not always able to independently control his own desires and deeds, and in fact it is the excessive amount of food and the wrong process of absorbing it, in most cases, that become the culprits of excess weight.
It is proper nutrition - the guarantee of a beautiful and harmonious figure, as well as good health, and in order to learn this, it is necessary first of all to understand what is completely excluded from your diet and what to reduce to a possible minimum.
Diary of nutrition - this, in fact, is the invention that helps to avoid improper nutrition,Permanent records and control of food eaten allows you to keep track of your own diet, as well as the amount of tasty food that is absorbed.
The fast-paced lifestyle does not always allow a person to visually see what he is not doing wrong, and the weight loss diary will always share the necessary information with you: what and where you ate at a particular point in time.
This method of self-control is necessary not only for losing weight, but also, for example, for people who follow sports nutrition: heavy physical exertion is accompanied by rapid loss of calories, so this group of people should have intensive, but not excessive, nutrition.
That is why athletes use food diaries in full, because they allow you to monitor the balance of calories taken and spent. If you have never done anything like this before, then you may not understand how to keep a food diary, but what if it is difficult and very tiring? In fact, there is nothing complicated in this, and those moments that at first may seem tiresome to you, will very quickly enter into a useful habit.
Someone may seemthat keeping something like this is a waste of time, is it impossible to control the products consumed in the mind? What sense to persuade on paper, try to hold on at least a few weeks and, believe me, you will instantly see the first results.
True, it should be remembered that only truthful records will bring real benefits to your body, so you need to be honest with yourself.
And one more thing: no one says that the nutrition diary should be kept for years, really killing a ton of time on it. Such records are only necessary at the time of formation, while new and correct eating habits have not yet been consolidated, and you are still working on your own mistakes in the food process.
Tips to keep a food diary
All the girls, probably, at least once in their life, and tried to keep a diary, where they recorded all their secrets, secrets and recent events in life. Food diary is similar to such records, only in it you have to write down all your adventures in the kitchen or in the dining room, every meal should not remain unnoticed.
All products that have been in your diet should be taken into account and marked, preferably in grams or portions, and if you decide to get down to business seriously, then it is useful to learn the technique of counting calories.This, by the way, is not difficult at all, on the Internet you can find a huge number of tables that show the products and their calories, as well as the calories of individual portions.
So where to start? Get a nice notebook or notebook, on the first page of which specify all your anthropometric parameters: weight at a given time, height, chest, waist and hips, you can even paste a photo in order to see your own changes over time.
In the process of keeping a diary, these parameters will need to be indicated every two weeks, making the necessary measurements.
By the way, for those who absolutely do not like to constantly write something, but are used to typing and working with spreadsheets, you can create a diary in electronic form.
Today there are a huge number of sites for those who lose weight, they are presented in the form of a diary that allows you to conduct it online.
If anyone does not have the opportunity to constantly use the Internet and online services, you can choose a convenient diary option in the form of a computer program that is installed directly on a personal computer, tablet or phone.If these options seemed to you to be overly complex and incomprehensible, then you can make your own version of the diary.
The easiest way is to break a sheet of paper into seven columns, each of which will correspond to a specific day of the week. Each of them should be divided into three parts: in the first part, your weight is recorded, in the second - the number of calories eaten, and in the third, respectively, the amount spent or the amount of exercise.
Optionally, you can add some columns on your own. In order to count the amount of food eaten in grams, as well as to regulate your own menu, you need to purchase special kitchen electronic scales, they must indicate the weight with an accuracy of 5 grams.
Of course, weighing each dish every day is quite tiring, but do not worry, it will take quite a bit of time, as you can determine all the portions and their weight by eye, an exception can be made only by some difficult situations, such as non-standard products.
Print your calories plate so that at first you can carry it with you, grams are multiplied by the proportions in the tables, resulting in eaten calories.
It is not necessary to fill in the diary after each meal, if you have a good memory, then you can do this before going to bed, once a day. During the day, you can photograph all the dishes that are consumed during the day, especially labels, the house is much easier to deal with the composition and calorie content of the product than somewhere on the go or in the dining room.
Be sure to measure and record your intermediate results, you must see the positive changes and the results of the work done.
Such calculations will help you to understand how many calories you burn each day, and also how to plan your further diet.
Of course, the food diary is a really effective method of self-control, the benefits of which have long been appreciated by many full people of the world. This technique can significantly reduce the process of losing weight, and also helps not to stray from the path of proper nutrition.
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