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Entries in food records (4)


Weight Loss Plateaus: How to reignite your weight loss

A common development after a few weeks of losing weight is that your weight loss stalls, or stops. The scale isn’t budging. This situation—a weight loss plateau—has all kinds of mythology attributed to it.

When you start a diet, you reduce your intake of calories and a big part of that reduction is from carbohydrates. The reduction in carbohydrates leads to the depletion of glycogen (how your body stores sugar) from both your muscles and liver. Each gram of stored glycogen normally holds 3- to 4-grams of water with it.[i],[ii]

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Manage Yourself to Success!

Would you choose to invest in a company that didn’t bother with the necessary bookkeeping to keep track of their sales, expenditures, and other related business data necessary create and maintain a thriving venture? Not likely!

Similarly "self-monitoring" the key behaviors necessary for weight loss, has long been shown to correlate with successful weight loss (and maintenance).

Weight loss (or more precisely, transitioning to the healthy lifestyle that results in weight loss) is a substantial and challenging project to manage.Self-monitoring” or “record keeping” is the tracking of your diet and physical activity so you can use that information to problem-solve and manage your project effectively.

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What Happens to your "Good Intentions"?

The most recent data on calorie intake shows that Americans’ average calorie intake has increased by 571-calories per day between 1977 and 2006.[1] Over this same period obesity increased dramatically from 15% to 34% of American adults. Why exactly are we seeing this dramatic rise in obesity now, after thousands of years of leaner humans being the norm? It’s not because of changes in our genetics, or physiological changes in appetite regulation (which would mean we’re genetically mutating at some fantastic rate). The popular topic of hormones (leptin, ghrelin, etc.) and “hypothalamic regulation of feeding” suffer from the same underlying problem (have these systems changed in 30 years?) and ignore the fact that nowadays humans simply choose to eat—without consideration of whether they are hungry or not.

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Would your food log look like a crime scene?

 If you want to lose weight, but are avoiding keeping a food journal you may need to ask yourself why you’re avoiding that task? What you’re eating can all be healthy, while at the same time the amount you’re eating and drinking can be adding up to way too much.

Without keeping a food record it’s easy to not be fully aware of your portion sizes, and it’s easy to forget the extra calories in side items, between meal snacks, and beverages.

For example, years ago when I was a rooky health educator, a patient from the hospital-based weight maintenance program I was working in came to my office asking for help.

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