Everything old is new again - even in weight loss. We've all been told a million times how important
keeping track of your calories eaten daily is to effective weight loss.A new study shows that a "food diary" - whether the old-fashioned pen and paper, or an on-line spreadsheet version, can sometimes
double your rate of weight loss! Can that be true?
We're all pretty bad at estimating what we eat. Studies show both regular folks and health professionals do not estimate calories correctly- we all underestimate. A food record does two things:
- Makes you pay attention to every bite you eat (no selective memory here!) - better calorie monitoring.
- Provides accountability to yourself - a major boost to focus and discipline, the basis of all successful plans.
For many, a food diary is a great help to jump start a plan and get you in touch with what and when you're eating. It helps point out some of the behavioral barriers you have in making better food choices.
While some people write for decades, a major goal over time is to translate the act of writing to what I call your
"mental database". This is tough, but works for some people.
If you're just getting started with a weight loss plan - of any type - an easy and effective tool is a food diary. Give it a try. You've got nothing to lose but extra pounds!
Has a food diary worked for you??? I'd love to know.
译文:
咬和写——减肥的好方法
很多旧的东西又重新兴盛起来了，甚至减肥也一样。我们已经不知一百万次的被告知清楚地知道自己每天摄取的卡路里对于有效地减肥有多么的重要。一项新的研究显示一份所谓的“日常食物"---不管是用纸和笔写的旧版本还是网上的数据新版本，有时候可以帮助你双倍的减去你的重量！那是真的么？
对于估计我们吃了多少我们都显得相当糟糕。研究表明不管是普通的百姓还是健康专家都无法正确的估计卡路里的量--我们都低估她们了。一份食物记录需要做两件事情：
注意你所吃的每一样东西（不要找记忆里的）--最好是控制好卡路里量的。
对你自己负责--最主要是严格要求自己，这是成功的根本。
对于很多人来说，一份每日食谱有助于开始你的减肥计划并且可以很清楚的知道什么时候你该吃什么东西。而且当你在选择更好的食物的时候它也可以帮助你指出一些行为障碍。
当一些人花费数十年的时间致力于写作，这些年来的主要目标就是把写作的行为转化成我所称之为的你的智力数据库。这个虽然艰辛，但是对某些人来说很有用。
如果你刚刚开始一个减肥计划--不管是什么形式的--一个最简单和有效的方法就是每日食谱。尝试一下。除了多余的脂肪你不会失去任何东西！
每日食谱是否对你有用呢？我很想知道。