Today is the day !! South Beach here I come !!

Keeping a log of eating and activity habits has long been considered the gold standard for effectively encouraging behavior change in relation to weight control and other health goals. Studies repeatedly show that people who monitor food and exercise most consistently tend to be most successful in changing their habits.

The success associated with record keeping could be attributed to the greater awareness that develops after detailed notes are taken. Or, perhaps the people most diligent about record-keeping are simply most motivated to change behavior. Either way, research and technology now offer multiple strategies to make it easier for people to monitor their habits.


Making your own food diary

A standard food record includes a list of everything you eat and drink throughout the day. Since it’s the details that affect the nutritional content, the record also asks for information related to how the food is prepared, the portion size, and the time and location of the meal.

More detailed food logs may require you to record the calories, fat or other nutritional content of your food choices. If the goal is to become more aware of the impact of your emotions on eating, you might also be asked to make note of your mood each time you eat.

Despite such copious record keeping, getting an accurate account of your daily intake remains tricky. The constant logging is time-consuming, and it’s easy to miss the little bites of food scattered throughout the day. Furthermore, most people significantly underestimate their portion sizes.



Diet logs simplified
A recent study published in 2007 in the Journal of the American Dietetic Association suggests an alternative if such detailed record keeping turns you off. As part of a 16-week weight loss program, half of the participants were asked to keep a detailed log of eating and exercise habits for the full length of the program, while half were asked for detailed records for only the first eight weeks and then transitioned to simpler, check-off type records.

Those who completed more records lost more weight, but weight loss did not differ based on the type of record. Researchers concluded that it may be the act of self-monitoring that matters most.

Another alternative is to record only those behaviors related to a particular habit you want to change. If you want to boost your vegetable intake, for example, you might create a refrigerator chart and make a check mark for each standard serving you eat each day. If snacking is your downfall, try logging what you eat and drink between meals, perhaps noting whether you were bored, stressed or truly hungry. If you don’t get in a walk as often as you intend, “X” off each day that you do on your calendar.