Food diary with calorie count sample. Food diary template - personal experience of a nutritionist. Food diary - pdf book "The path to the ideal figure"

22.08.2020

Daily records of food eaten will help calculate how many kilocalories a person consumes and how much he spends. Such introspection helps not only to lose weight, but also to eat a balanced diet, get proteins, fats, carbohydrates in the right amount. Slim and healthy appearance- the result of proper dosed nutrition.

A person who has gone on a diet is obliged to control kilocalories. Diary proper nutrition for weight loss - a tool that helps to keep a correct record of the calorie content of food eaten. Recording can be done in a regular notepad. Personal accounting should be in the form of a table, where the name of the dish is indicated in the first column, the weight of the portion, grams, in the second, and the calorie content of the food in the third. The next column is the weight according to the results of weighing in the morning and in the evening.

It is clear that the diet diary contains approximate calculations. For example, the first courses consist of many ingredients, each hostess prepares in her own way. Therefore, by going to the site, you can see different calorie content of the same dishes. Drinks can also be included in the weight loss diary. An excellent assistant in determining the exact weight will be kitchen and floor scales.

How to keep a food diary

In order for each calorie to be taken into account, it is necessary to record not only breakfast, lunch, dinner, but also snacks in between. Many girls keep electronic records, in which they already ready template. It can be printed on A4 sheet. The table is maintained throughout the day. Even if something is eaten on the way, the candy wrapper data is photographed using the phone. If possible, based on the photographs, a calculation is made and the table is filled.

It is important to properly keep a food diary, the effect of the diet depends on this. A balanced low-calorie diet can be combined with regular physical activity in the gym. They should be recorded in a diet diary. Each week is analyzed by the results of the records. The result, which is expressed in dropped kilograms, is knocked out.

So, how to keep a food diary:

always write products or dishes in a column - and in the next column indicate their quantity in grams;
a separate column is the number of calories eaten;
for each dish or product, the amount of fats, proteins and carbohydrates is signed;
You also need to record the time you eat to understand how regularly you eat and how this affects your well-being;
with diabetes, be sure to indicate the glycemic index of the dish or product;
write down what you eat immediately after lunch or dinner, not at night before bed.

Such a diary for every day should become a habit - that is, you need to fill it out daily, and not try to “remember everything” once a week. The concept of "I keep a diary" implies the regularity and daily occurrence of such entries.

Sample food diary for weight loss

The user can choose his own free sample food diary for weight loss. Some do the filling on the pages of the weekly, others find it easier to download a ready-made template and fill it out electronically. You can get a special notebook for this purpose. It is worth trying all the options, and then choosing the one that suits you. It does not matter which method is chosen, the main thing is not to forget to fill it out.

The big mistake of most losing weight is the complete exclusion of certain ingredients from their menu. This is wrong, the body must receive all the necessary nutrients every day. The daily diet may include more ingredients, and the evening less. The calorie diary will allow you to calculate the required number of calories for popular meat and vegetable dishes.

Food diary with calorie counting online

For people who are losing weight, a calorie calculator program has been developed. Sitting at the computer, you can easily get information about the calorie content of any food eaten. In the food diary, online calorie counting is easy and fast to enter. Thanks to the additional tab of the program, you can drive in gender, height, weight, physical activity. The entered information automatically calculates the daily calorie intake.

This is the easiest way to keep a weight loss diary. With the "calorie calculator" you can plan your menu for tomorrow. Additional functions reveal the calorie content of even ready-made meals, information about vitamins, trace elements. The online program is an indispensable assistant in controlling food intake.

Advantages:

in such diaries they always offer a sample to fill out, telling in detail what and how to write;
automatic calculation of calories and BJU;
additional features to improve the power system;
the data is saved in an archive that will definitely not take up space in the memory of a PC or smartphone.

Disadvantages:

you need access to a PC or laptop, and this is not always possible;
"dependence" on the Internet connection.

Food diary for Android

Many people do not have access to a computer during the day, a food diary for Android comes to the rescue. The application will help you calculate the calorie content of many dishes and individual products. You can fill out the application in any convenient place. It includes an electronic version of the table with a ready-made template. For convenience, the menu is entered manually and the dosage is adjusted.

An additional function of the application easily calculates the body mass index. You just need to enter information about your external parameters and physical activity. In accounting, you can enter the filling of everything that was drunk during the day. The Motivational Handbook contains information on diets for gaining and losing weight. Interactive applications allow you to monitor nutrition in the most convenient way.

The choice of such programs is extremely huge - so you can choose the one that will be most convenient for you. For example, you can download the Tolobovs' diary. In addition, such programs still offer additional useful features.

Advantages:

automatically count BJU and calories, including per day;
create a data history;
help to calculate the norms of substances depending on your weight and lifestyle;
determine the norm water balance and remind you to drink water throughout the day;
the application is always at hand.

Disadvantages:

a limited number of dishes in the application's memory - that is, it will be necessary to enter the necessary ones manually;
often the application offers to buy additional list dishes, and it is not possible to make them yourself;
the smartphone can be discharged at an unnecessary moment.

In addition, the application often requires an Internet connection - and it is not always stable. And in places of rest it may not be at all.

Notepad for weight loss

You can eat different foods during the day, and count calories in the evening. To make the information as accurate as possible, you can write everything down in a weight loss notebook. The time and meals that were eaten during the lunch break should be recorded. Coming home from work, calories are calculated. Such calculations are needed to take into account the values of the spreadsheet. This is a tip on how to keep a weight loss diary in the evening.

Advantages of the method:

simplicity and speed of filling;
you can make notes in the margins during the day;
such a diary for weight loss does not need to be charged, unlike a smartphone.

Minuses:

you need to take it with you, and this is an extra place in the bag;
difficulty with counting calories - it's easier to do it online, because everything is calculated automatically;
there is a risk that the pen will run out of paste at the wrong time.

You can keep notes in a regular notebook, or you can buy a special training diary - it is suitable for controlling what you eat and training. In addition, you can download sample food diaries for free to organize yours according to a specific pattern.

Video: how to keep a food diary

Food diary - a sample to fill out. How to keep a food diary online with calorie counting when losing weight - all about medicines and health on Zdravie4ever.ru

The word diary is associated with everyone in different ways. Someone first of all remembers the school, the other kept his personal diary in adolescence, to which he trusted the most secret secrets. Now we have to get acquainted with another variety - the food diary.

What is a food diary and what is it for?

As a food diary, you can start a notebook in which records will be made about your diet. It is needed in order to debunk misconceptions about food, when a person assures that "I eat almost nothing, but the weight is still growing."

In order to understand the power system, it should be analyzed over a certain period. Take, for example, one week of constant recording. Nutrition analysis will help to identify cases when a person overeats, when he eats junk food or more.
A food diary will allow you to be disciplined in nutrition, to develop the habit of eating properly. It is especially difficult without this diary when there is a specific goal - to lose weight or get better.

Diary Rules

You need to write down your entire diet for the day in a notebook. Essentially everything - every portion eaten, bun, candy, even chewing pad. In a good way, you should write down the size and weight of the portion. It is clear that it is unrealistic to do this during the day, so you can just take pictures of them, and in the evening rewrite the data in a diary. Or take notes on your phone.

The notebook should include the following information:

What is eaten;
Serving size, volume. Can be measured in glasses, tablespoons;
Calorie content;
Point for food;
Reason for eating.

You can create your own scoring system. For example, in terms of taste. Of course, this parameter is subjective, but it is necessary for a particular person personally in order to understand their eating habits.

Another very important parameter that cannot be ruled out is the reason for eating. It is very important to write honestly here. This will allow you to understand how many times a day a person eats when he is really hungry.

But most often there are other reasons, because of which extra pounds are gained. For example, “I was bored”, “I was nervous”, “I went to a cafe for company”, “I finished what the child did not eat”.

And our calculators will help you keep track of calories and foods from the right diet.

How to keep a food diary, what to write down and in what order, this is the topic of our conversation with you. Why do we need a food diary, we talked.

First you need to get a notebook or a file in electronic form - preferably in Excel, it is much easier to use a table there, but if this is not easy for you, then Word can also be used.

In my opinion, it’s better to keep a food diary in the old fashioned way, in a notebook - draw all the cells at once for several days in advance and you can write down everything that you ate during the day there.

Sample food diary for weight loss

Here is a sample food diary in front of you, and let's go through the entire table and see what and where to write.

The vertical row in the table is breakfast, snack, lunch, snack, dinner, snack.

In total, we get 6 meals - 3 main ones, and 3 snacks. I think that this is all clear.

Now let's move on to the horizontal row at the top.

1 column we have - the time of eating.

This is a very important field and must be completed.

With this graph, you are always aware of when you last ate, and you know what intervals between meals, and remember that the gap between meals should not exceed 4 hours, a food diary helps to eat fractionally.

2 column - a list of products.

Here you write what you ate, for example, for breakfast: 1 egg, a slice of bread with cheese + oatmeal

You can also write the finished dish in the same way - Olivier salad, cabbage soup, soup, but at the same time write “a spoonful of mayonnaise”, 2 slices of bread.

You can write in a line, or you can write in a column. It depends on whether you weigh the products or not?

If you weigh, it is more convenient to write in a column, because the next column will be the number of grams in products.

And if you have everything written in a column, then counting and writing is much more convenient.

Sour cream - 15 gr

Bread - 30 gr.

Shchi - 250 gr.

Garlic - 3 gr.

3 column in the food diary - weight, number of grams.

In order to more effectively monitor your weight and be always aware of what and how much you eat, you simply need an electronic kitchen scale.

All food that enters your mouth must be weighed and counted in calories.

And if you ate just one candy, or gnawed a handful of seeds, you must definitely weigh everything down.

How to calculate complex dishes, you can read.

4th column - the number of calories in a serving.

Here, it seems to me that everything is simple, if you decide to count calories, then it will be more effective than just writing what you ate.

Although, to be honest, it works, even if you don’t count calories, but simply write down all the food.

Best regards, Natalia.

A good help for those who follow the figure is a weight loss diary designed to monitor changes in weight, diet, daily routine. Daily entries will help you quickly lose extra pounds, evaluate your efforts, and resist numerous temptations. There are several rules for keeping records that will help you achieve your goal faster. There are also varieties of diaries, which helps to choose the best one from them. Keeping records disciplines, reduces the likelihood of violations of the program, failure of the diet.

What is a weight loss diary

The classic version of a weight loss diary is a notebook or notepad in which all the necessary information is entered. A simple student notebook is often used, but nutritionists recommend having a bright, beautiful diary for this purpose. It will be enough not only for the main notes, but also for entering other useful information, your own feelings. You can colorfully decorate a notebook, attach a photo that will serve as a good incentive on the way to achieving the goal. good options: online diary for weight loss, use of office programs.

There are several options for keeping diaries to record the entire process of losing weight. For example:

	Advantages	disadvantages
Notebook, notepad	low cost; the ability to quickly enter data; mobility.	difficult to analyze data due to the lack of automatic calculation of results; inconvenient to make notes on the road.
Office program Microsoft Excel	is in every computer; ease of filling; can be saved on any electronic medium; The formulas in the program help you quickly calculate everything.	All data must be entered manually. difficult to create formulas for counting.
Google drive cloud	Information can be viewed on any device; advantages of the previous method.	lengthy input of information; disadvantages of the previous method.
Online programs that can be installed on the phone	the ability to choose the optimal application; simple interface; there are free applications; all products have already been entered; the ability to complement your dishes; automatic and manual calorie counting; built-in tips, blogs, forums.	there is not always information analysis.

Why keep a diary

The benefits of keeping records while dieting are clear. A diet diary is necessary in order to:

clearly follow the goal;
to form a culture of food;
control weight, carry out figure correction;
keep a record of what you eat, the number of calories received;
observe the dynamics of weight change;
strictly follow the weight loss program.

How to lead

There are rules on how to keep a food diary for weight loss. For convenience, it is recommended to reflect in it a table of caloric content of dishes, the glycemic index of products. You should write down:

The weight. Weighing is carried out in the morning before meals. Record daily weight loss.
Body parameters: bust, waist, hips, each leg at thigh level.
The amount of water you drink.
Nutrition information: whole diet, portion size in grams, ratio of proteins, fats, carbohydrates.
Physical load. It is necessary to fix what exercises are performed, what is not done.
Health information. It is important to reflect all changes in well-being.
Additionally, it is recommended to make: recipes, website addresses, skin care tips, new sets of physical exercises.

The form of record keeping can be in the form of a table. Ideally, a handwritten diary should contain the following items:

volume (weight, size);
calories
products;
taste assessment;
why do you eat
the duration of the meal;
the place of the meal;
the time you get up and when you go to bed;
sleep duration;
the time you eat;
other information.

It is very important to enter all the data daily. The only parameter that can not be shown every day is changes in body proportions. After all entries, it is necessary to summarize the number of all calories eaten, note all violations in nutrition, daily routine, and the results of weight loss. Be sure to write down positive changes, but you should not overload with unnecessary information, it is important to adhere to the system of records.

Tips for entering data into the diary will help you predict the result as accurately as possible, and achieve your goal faster. Additionally, it is recommended to fix:

Meal time. It is advisable to indicate the beginning and end of the meal. This is explained by the fact that the time spent at the table affects the volume of food eaten.
You need to know the exact weight of the products. You can prescribe in glasses, spoons, if it is not possible to weigh.
Counting the amount of fats, proteins and carbohydrates is required.
Reasons for eating food: for a child, a snack in the company, from boredom, due to stress, as a treat, etc. Analysis of the reasons will help not to eat more than the norm.
The taste of food. It's good to write down whether you liked the dish or not. You can use a five-point system, where "5" is "very tasty", "1" - "did not like it."
Sports training. All movement must be recorded.

Sample

An example of how to fill out a food diary for weight loss will help you organize your own entries:

date - 05/13/2018;
personal data - 24 years old, height 176 centimeters, weight 81 kilograms, hips, waist;
goal - 65 kg;
term - 2.5 months;
diet - low-calorie, 2000 calories eaten today.

Notes: you need to reduce a day to 1500 kcal, then the process of losing weight will go faster. A huge desire to eat sweets, but I interrupt drinking water, rosehip broth, tea. Physical activity is small, so I added exercises of moderate intensity. Total: no more than 1500 kcal per day, sports - at least 10 minutes of jogging every day. Make it a rule to do an evening or morning jog.

Data must be entered daily. The next day's entry might look something like this:

date - 14.05.2018;
personal data - weight 80.7 kilograms, hips 103 centimeters, waist 75 cm;
result - +0.3 kg;
daily diet - oatmeal porridge, boiled chicken breast, vegetable soup, cottage cheese, lean cookies, ate 1478 calories in total;
drinking regime - 1.5 liters of pure water, green tea.

Notes: It's very difficult to hold on, so I allowed myself to eat 2 sweet apples in the evening. I tried to work everything out with physical activity: twisting the hoop, jogging.

Do not be upset if you do not immediately see a big dynamics. In order for the desired process of losing weight to start, time must pass, the body must react. The third day:

date - 15.05.2018;
personal data - weight 80 kilograms, hips 102 centimeters, waist 74 cm;
result - minus 1 kg;
menu for the day - I drank water on an empty stomach, buckwheat porridge, chicken breast, cottage cheese casserole, light cookies, ate 1498 calories in total;
drinking regime - 2 liters of water, green tea.

Notes: I am glad that there has been a positive trend, my stomach has decreased a little, I have refrained from unnecessary snacks, I continue to turn the hoop, but I did not run because of weakness.

If it is not possible to keep records manually, you can always start an online diary of proper nutrition for weight loss. This will allow you not to constantly carry a notebook, notebook, not to look for a convenient place to fill in the indicators. All that is required is to turn on the phone and enter information at any convenient time. The peculiarity of such diaries is that they contain Personal Area, in which you can calculate the calorie content of dishes, plan your diet, monitor changes, and adjust eating behavior automatically.

Electronic weight loss diaries have several important and useful features. They are the following:

All meals, load, drinking regimen are displayed.
Individual data is maintained and updated.
There is a separate block with recipes.
Calorie counting is automatic.
Possibility to communicate on forums.
The program can be installed directly on the phone and not use the links in the browser.

In addition to the ability to independently plan your menu, you can always enter your personal notes, feelings, information about well-being into the diary. Websites that provide diaries have calculators for counting food eaten. Almost all sites constantly replenish the database diet recipes. To create an online diary, you do not need to study the filling pattern. All entered information is already structured.

Online records clearly demonstrate all the changes during weight loss. For convenience, you can choose suitable option. The most popular diaries are:

Name	Peculiarities
Diary of a slimming mom	several diets that help to reduce weight after the birth of a child; rules for compliance with the proposed programs, taking into account the lactation period; specific information and permitted and prohibited food; rules for compiling diets; blogs, forums.
Diet ABC	diet options; calorie counter; automatic calculation of results; recommendations for additional methods; Information support; blogs, forums.
Ideal weight	diet options; calorie calculation; taking into account individual characteristics, the rhythm of life; daily records with automatic calculation of results; recommendations for use cosmetics, vitamins; examples of physical activity; recommendations for bodybuilders; blogs, forums, tips, articles.

Mistakes when keeping a weight loss diary

With seemingly simple rules for keeping records, mistakes are always made. The most common when compiling a food and weight loss diary are:

Irregularity. To appreciate the benefits of recordings, they need to be done regularly. You can’t understand your mistakes, draw conclusions if the data is not entered every day. You can adjust the diet only after a couple of weeks of fixing your initial actions.
Wrong product designation. This is especially true for those who maintain online records. Often, dishes that are not quite suitable are included in your diary. The calorie counters indicate standard examples of recipes, so it is impossible to find out in what specific proportions the author took the ingredients.
Determination of the portion size by eye. Dieters often underestimate the amount of food they eat. The result is that the portion size is much higher.
There are no results for the day.
The analysis is not done for a certain period of time. It is optimal to summarize weekly.

Video

Everyone is familiar with the concept of proper nutrition, but everyone interprets it in their own way. Some think that main principle- do not eat after 6, others put a taboo on fast food in this term. Different ideas about healthy food prompted nutritionists to create such important document like a nutrition diary.

At first it will seem that this thing is not the first need for weight loss, but it is not. It is proved that the harmony and beauty of the body is 80% dependent on the diet. A food diary will help in compiling a menu that will provide graceful dream shapes.

purpose

“How to maintain and fill out such a responsible document?” - you ask. In fact, there is nothing archaic and unusual in these records. They are necessary to analyze the diet and understand which foods need to be removed and which ones to add. Therefore, if you decide to seriously approach weight loss, record everything that you ate in a day.

Tip: at your leisure, read Svetlana Bronnikova's book about the diary of intuitive eating, which is designed to properly compose the menu.

You can keep a calorie journal during pregnancy. This is very convenient because you get full information about nutrition and at the same time analyze it.

We control weight

With the help of a food and training diary, you not only count the calories lost or gained, but also track weight gain or loss. To control body weight and muscle relief, there are mobile applications.

Users identify the top three programs:

"Health" ;
"A sandwich" ;
"Diet Point Weight Loss".

Each of these applications has a simple and intuitive interface. It is enough to drive the necessary information into the gadget, and it will calculate everything for you.

Caloric content of food

Before the advent of computers and smartphones, getting information about the calorie content of foods was not an easy task. Today it is much easier to keep a diary with calorie counting online, to drive in information and receive calculations.

Many programs "request" height, weight, gender, and fitness level. Based on the information received, the calculator will calculate .

The latest versions of mobile applications, in addition to calorie information, offer a list of trace elements and minerals contained in the product.

Calorie consumption

Most electronic food diaries perform the functions of accounting and calculation:

daily calories;
volume of water drunk;
proteins, fats and carbohydrates (BJU);
product list;
changes in body size and weight.

Thanks to modern technologies, each losing weight can control the dynamics of weight loss. For example, for breakfast you allowed yourself a cake, and in the evening you spent a two-hour workout in the gym. At the same time, high-calorie food intake, physical activity, will be reflected in the diary.

self-discipline

In any business, self-organization and discipline are important. Set yourself difficult but realistic goals, set deadlines, achieve goals within a week, a month. Put a tick in your diary for each item you completed.

An online diary directly affects self-discipline. And this largely depends on the rate of weight loss.

Agree, entering information about each meal - especially for beginners - is very unusual. But the document on weight loss teaches responsibility and integrity. By the way, nutritionists also advise this method of losing weight.

Ways of conducting

It is curious, but literally 15 years ago, women kept a food diary in an ordinary notebook, beautifully designed it and manually calculated calories. Modern technologies have facilitated this process, gadgets and special applications have appeared in our lives. If you decide to become a healthy lifestyle fan, you can’t do without a calorie diary.

paper version

According to statistics, 50% of those who lose weight prefer a paper document. This is convenient for several reasons:

fast and clear filling;
you can make changes;
records are not deleted.

Despite the advantages, the paper form of the diary also has disadvantages:

you always need to carry it with you, and this is inconvenient if you are the owner of a small reticule;
limitation in the number of pages;
there may be difficulties in counting calories, since you have to do it yourself.

If you still decide to stop at this option, get a common 96-sheet notebook or a special notebook for training.

MS Excel

Are you a fan of technical comfort? Then the food diary in the standard MS Office package is what you need. The spreadsheet in Excel is convenient because:

in a cell, you can enter a formula for calculating calories and BJU;
information copied to external media, such as a USB flash drive, will always be at hand.

Such a diary also has its drawbacks:

MS Excel is a complex program, so a beginner in computer science will have to learn how to manipulate formulas and create graphs;
you need to enter the data manually and regularly check the correctness of the formulas.

If you have not encountered MS Excel before, do not lose heart, you can find detailed training methods on the Internet.

By the way, for modern girl It will not be difficult to maintain a document using a Word (MS Word). This is convenient because you can print the diary.

Cloud storage

Developers of services and programs have made life easier by making it possible to store data not only in bulky computers, but also on the Internet. So why not keep a food diary in the cloud?

Using Google Drive or other file storage is easy. It is enough to go through the following steps:

Create a diary table in the editor.
Fill it out and save it.
Download the Google Drive program from the Internet, register.
Log in to your account, transfer the food diary to the same place.

This is convenient, because if necessary, you can "get" the file, make adjustments, make a printout. But, unfortunately, this method of keeping a diary has disadvantages:

interruptions in the work of the Internet or its absence makes the service unavailable;
there may be problems with registration.

It is easy to find a manual for using cloud storage on the web.

Smartphone applications

The world dictates the rules and offers innovations. One of these is a food diary in your gadget. This is convenient for modern and business women, because the use of smartphones is already an everyday necessity.

Check out the most popular mobile applications for proper nutrition.

Akku. Program for the selection of the ideal diet. It works on the principle "you give me data, and I give you a diet." To select the optimal menu, just enter your metrics. By the way, if you get tired of the monotonous food, you can always replace it after consulting with Akku.
FoodDiary. A simple and intuitive diary interface will allow you to record every meal, workout, and water drunk during the day the first time. In addition, the diary is equipped with a reminder function of the upcoming meal.
Lose weight! Feature of the application in three words: workouts, recipes and healthy weight loss. After entering the required information, the display of the device will instantly display the number of calories lost or gained. The developers tried to make the program understandable even for the average user: they equipped it with numerous tips.
MyFitnessPal. The food base contains more than 6 million items, which in itself is already sensational. Another advantage of the application is the convenience of keeping a diary. Just imagine: you can fill it out from your phone, tablet or computer. The possibilities of MyFitnessPal do not end there. The developers offer to lose weight at the same time with friends, exchanging information over the network, making a training schedule and daily menu for themselves.

Download the food diary to your smartphone, lose weight fast and fun.

Parse graphs

A well-known has written a guide to using the nutrition book. "Easy way to harmony" has collected a lot of positive reviews and continues to gain popularity.

So, you have decided to follow the diet and keep a food diary, but where to start such an activity? Many are lost in conjecture. It's simple: you need to start with a graph.

place to eat

This is where you describe everything you eat in a day. Each snack, even if it is an ordinary apple, should be recorded in the diary.

Fans of a snack on the run, filling out the diary, will be surprised at the excess of harmfulness in the diet. A food diary makes us wonder if everything we eat is good for us.

How much did you eat

Every gram and milligram of food eaten is recorded here. We evaluate not only quality, but also quantity. If you know exactly the value of the standard serving in grams, fix it in your diary like this: a serving of vegetable soup.

How much did you drink

The statement about 2 liters of fluid per day is quite true, because dehydration is like hunger.

In the food diary, write down every mug you drink, the type of drink. Clarification: water has 0 kcal, and tea with milk or compote differ in the number of kilocalories. This also needs to be taken into account.

routine

Studies by nutritionists have proven that the time between meals has a significant effect on weight loss. Experts say that you need to eat at least 4 times a day.

If you follow the rules, then the period between meals should not exceed 5 hours. Too short intervals are fraught with frequent release of the hormone insulin.

Physical activity

Many are mistaken in believing that the food diary only affects the diet. In the diary, there is always a column for sports loads. After all, weight loss and physical education are inseparable concepts.

Record everything from walking in the park to doing dumbbell squats at the gym.

Emotional condition

It is important in the process of weight loss to feel good and smile to the world. During stress, our body tends to “get” calories, which causes obesity.

Try to control emotions, do not get upset over trifles, then the figure will be in order.

Sample

It is not difficult to find an approximate sample of the PP diary. Only "lazy" sites do not analyze the topic of losing weight with the help of personal records and keeping a diary.

You can download and print a ready-made template from the weight loss portal for free, even at home. All that remains is to correctly fill in and choose the diet regimen that suits you.

Sample diary (table)

	Breakfast	Snack	Dinner	Snack	Dinner
Meal time
Products (full list)
grams
calories
Water
Other liquids

Emotions
Body weight today:

Learning to Analyze

So, the diary has been compiled, the products and workouts have been written out, it remains to do a little work on data analysis. By the way, it is best to do this, especially if you weighed yourself before keeping a report.

Find food patterns. If the diary is filled out within a month, then certain trends are probably already noticeable. They can be obvious, like the same breakfasts, or they can be different. During the analysis, try to answer the main questions:

Does food affect mood?
Are you eating?

Designate snacks. Usually during lunches, a person consumes junk high-calorie foods. Nuts, chips, cakes, hot dogs are not the kind of food that makes you lose weight. The diary will just help you understand how well you eat during a hard day's work.

Define dependency. Have you noticed that mood depends on certain foods? Most people overeat when they are upset or upset. A food diary will help you better understand yourself and form the right habits.

It is important to understand your physiology and come to the conclusion which food causes pleasure and lightness, and which, on the contrary, burdens the body.

About the exercise diary

Have you thought about how much time you spend in gym And what is the effect of this for weight loss. To control weight loss, nutritionists advise starting to keep an exercise diary.

It's no secret that a training diary is an incentive to new heights and achievements. For example, you want to get a flat stomach and a thin waist that you dreamed about. With the help of the log, you can track your activity not only for the day, but also for a longer period.

It is very important to understand what should be written in such a diary. Professionals advise to enter the following parameters into it:

training time;
number of approaches;
intensity.

Three criteria will be enough to track your craving for sports and understand how to train.

A food diary for weight loss is a convenient and necessary thing. Use it if you want to work on yourself: improve your body, maintain health for a long time and just become better.