Introduction:When used to its potential the Mediterranean Diet Plan encourages weight loss. If you are eating the correct foods according to plan and not losing weight, consider keeping a food, mood journal.
Do you loathe the word "diet" as much as I? Even though I don't have a food obsession, there are times I eat unconsciously. With a food, mood journal you can record the number of times you go back for "seconds" and how often you snack. Are you the type person who eats when depressed? If so, finding the root of depression will likely help with unconscious eating.
Education has no bearing on the fact that we get into denial about eating. A metabolic study at the National Institute of Health of college educated women based on constant weight evidenced that the women did not lose weight based on how much they "thought" they ate. (Sourcebook: "The Omega Diet") In order to lose weight, actual calories and fat consumed must be carefully scrutinized, not what we "think" we eat.
To begin, record your current weight, how often you eat, size of portions and moods that drive you to the refrigerator. It's helpful to note the time of day you ate and your emotions. Were you angry, sad, confused or frustrated? After a week, look at your food, mood journal and identify any eating triggers. If you've ever attended step-groups, you'll be familiar with H.A.L.T. - hungry, angry, lonely and tired. Food cravings can be triggered by emotions, in the same manner as substance abuse.
The largest block on the Mediterranean Diet Pyramid is exercise! How often, how long and how we exercised is also a useful tool for the food, mood journal. I have exercise challenges due to Fibromyalgia Syndrome. However, our house is two-story. My office, my bathroom and our bedroom are up 13 steps. When we moved here, I vowed to only use the upstairs bathroom. How many times do you suspect I do 26 stair steps daily? My point is, trick your mind into exercising by setting simple goals like walking upstairs or parking further away from your destination than usual. Walking is good exercise.
Finally, if we make a conscious effort to cut down on our food cravings, we have a better chance for successful weight stability. Our eyes are the largest offender. When you see an advertisement for one of your food triggers, do you start obsessing? How about grocery shopping? When you pass the chocolate display, do you grab a candy bar and eat it in the store? This often occurs when we shop hungry! (Remember: H.A.L.T.) Planning grazing time is helpful. If we know we can snack at 3:00 P.M. we're less likely to nibble at 2:00 P.M.
If you're desperately trying to lose weight, think of everyday as a new opportunity. Don't chastise yourself if you "slip up" one day, just start over the next morning. Experiment with keeping a food, mood journal, but if it doesn't work for you, try something else.
Of course, I am reading anything I can find with word "journal" in it :) this is well planned out and a good read. H5
Great job on this one!
Interesting. I have never heard of a "food mood" journal. Great list!
High five! This is a great list with excellent reasons to keep a food mood journal.
Great list of reasons to have a food mood journal. I like the 13 step idea. I try to use things like that incorporated in how I get in my exercise. Thanks for an apt list!
You have a great list of reasons to use a food mood journal. The key is keeping it up to date and reviewing it as you aptly recommend too.Yes, the mind can be tricked in a positive way.
select one here...