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How to keep an accurate food journal and help speed weight loss |
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I have all my Houston Personal Training clients keep a journal of the
healthy food that they eat every day so that I can correct eating choices
and learn how to better assist their workout schedules.By eating lots of veggies and eating the biggest meal at lunch, it is possible to look sexier and have a flat stomach eventually. Often, these
journals are inadequate and do not provide the information I need to
best help them so this article is to help show what is necessary for healthy eating at home or at work. As a Houston In Home Personal trainer, the following
tips will help make the eating journal the greatest asset to you and make personal training even more effective. 
Houston Personal training tip #1)
Put
the time of the day for every item you eat, starting when you wake. You
should have a food item written in your personal training journal every
two to three hours throughout the day to maintain your metabolic rate (the rate your body burns the food back off).
Houston Personal training tip #2)
Write
down sixteen ounces of water before and after every meal or snack that
you eat and add a teaspoon of lemon or cider vinegar to the water if
you want to enhance the fat burning properties. This, of course, means
you have to DRINK the water, and it should end up being one ounce for
every pound you weigh by the end of the day.
Houston Personal training tip #3)
Write
down all the protein you eat and keep in mind your body can't absorb
more than about 32 grams at a time. The protein needs to be spaced out
throughout the day, particularly after you workout, and you should be
taking in at least as many grams as half your body weight..if you weigh
a hundred pounds..this would be fifty grams.
Houston Personal training tip #4)
Write
down at least five servings of raw vegetables and two servings of fresh
fruit. The veggies can be lightly steamed and one serving is equal to a
half cup of veggies or fruit. THIS IS THE MOST IMPORTANT PART OF THIS EATING FOOD LOG..the vegetables CANNOT be skipped
Houston Personal Training tip #5)
Write
down the calories in each item you eat and keep in mind that one pound
is equal to 3500 calories..to lose a pound a week just in eating...you
need to subtract at least five hundred calories a day from your daily
intake.
Houston Personal training tip #6)
Write down the
quantities you eat on every single item, and this includes bites, licks
and tastes. (weight watchers calls these BLT's) Make sure the food
choices are balanced and provide a variety of vitamins and mineral and take a multiple vitamin with an extra magnesium if necessary. Write down two servings of fruit..
Eat as many apples, pickles, grapefruit, watermelon, and veggies as you like during the day..eat steel cut oatmeal with walnuts and soy milk for breakfast every other day and have the biggest meal at lunch and eat either soup or salad for dinner with lite dressing and lots of fresh veggies.
To help with food journaling, Personal trainer Melissa found two sites
of use..fitday.com and Sparkpeople.com Check out these two
free websites.
Photo of Houston Personal Trainer Melissa who does her weight training as consistently as she does her eating journal.
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Last Updated ( Wednesday, 19 March 2008 )
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