Do you know what exactly you want in life? Could it be one of these?
I want to be healthy.
I want to be more patient and happy.
I want to feel de-stressed.
I want to look and feel good. I want to drink more water every day.
I want to exercise more.
I want to live longer.
I want to lose weight.
I want to control my impulses.
I want to get out more.
We all want to do things that we don’t end up doing. We don’t have the time or the energy or simply we don’t have the willpower to do.
What if I told you that you could do all these things? And some more?
Yes, that’s got you interested, hasn’t it? Well, awesome!!
So, the key to getting all you want – is to write it down! Yes, it’s that SIMPLE!! No, wait doesn’t click away… Hear me out, or rather hear the science of it out…. All, of us, have struggled with trying to lose weight at some point in our lives, haven’t we? Well, here’s a tried and tested way to getting losing those pounds for good.
A study was conducted on 1,685 overweight U.S. adults aged 25 and older for 6 months- the results of which were published in the American Journal of Preventive Medicine – was an eyeopener!! Most people had shed 13 pounds, on average. BUT – here’s the kicker – those who kept a daily food diary lost TWICE as much weight as those who kept food records only a day in a week.
YES, That’s why over 69% of people fail to lose weight – because they don’t write down their goals or maintain a food diary. Not only will you lose weight, but you will also see your body change in the following ways (Healthy Living Exercise Diet Nutrition journal).
#1. You will eat fewer carbs – in fact, your body will slowly stop craving them!
We all know that refined carbohydrates are not good for us, and is linked to obesity. But did you know that many studies have shown that refined carbs spike your blood sugar quickly? This leads to increased hunger cravings which result in increased food intake, after a couple of hours.
When you keep a food or fitness journal then you begin to get conscious of what you’re putting into your mouth. Journaling will help you make meal plans, which you are more likely to follow.
#2. You reduce your risk of cancer
According to CancerCenter, a healthy and nutritious diet is vital for cancer prevention. If you follow a regimen that makes good nutritious choices, then you reduce your chances of cancer. We don’t realize how much unhealthy food we indulge in on a daily basis. This is where journaling or maintaining a food diary will help you to spot your eating patterns and eat better.
#3. You’ll drink more water
You don’t need me to tell you how great water is! And drinking water also helps with the weight loss! All the more reason to drink it!
Drinking water boosts metabolism by the incredible rate of 24–30% over a period of 1–1.5 hours, which will surely help you to burn off even more calories. A study by PubMed showed that drinking half a liter (17 ounces) of water about half an hour before meals helps dieters eat fewer calories and lose about 44% more weight, compared to those who didn’t drink the water.
But, let me ask you – how many glasses of water do you think you drink daily? 12 glasses? 10 glasses? 8 glasses? You’d think right?! Americans on average down around 58 gallons of water per year. That’s 7,242 ounces of water annually and only 20 ounces daily. (the equivalent of only 2.5 cups)
The Institute of Medicine recommends roughly a gallon or 125 ounces of water each day for men and a ¾ gallon or 91 ounces for women. Exercising more and climatic conditions, of course, make these number variables – but what our takeaway from this should be is that, we as a nation are not drinking enough water. When you’ll be held accountable by a food journal and required to tick off how many glasses of water you drink – you will realize surely begin to drink more water.
#4. You will reduce your sugar intake – and reduce the risk of diabetes.
Your body’s worst enemy is added sugar – and that’s what we crave the most!! Oh!! The irony!! Most of us consume way more sugar than we realise. From juice, ketchup, sports drinks to your hot cup of coffee – all have copious amounts of sugar we just don’t account for.
Studies show that sugar has a strong co-relation with increased rates of obesity, as well as conditions including Type 2 diabetes and heart disease. Journaling everyday will help you cut back on added sugar, because when you’ll write down each and everything you eat – you will discover just how much sugar your body is consuming every day.
#5. You will develop self-control when it comes to food
Eating less and counting calories will help you develop self-control when it comes to food. Studies show that maintaining a food diary or taking pictures can be beneficial to one as it increases the overall awareness of what you are likely to eat or have eaten. You can even simply take a moment before you eat something to really check in with yourself and ask yourself “Is it really good for me?”.
#6. You’ll begin to eat more slowly
Did you know that it takes your brain a full 20 mins for your brain to register that you’re full? Can you imagine you’re eating 20 minutes of extra calories that your body doesn’t need? No wonder it all adds up! Chewing slowly will help you eat fewer calories and also increase the hormones that fight weight loss. Not only that, but eating slowly could also help you get more peace and you can also enjoy the taste more thoroughly.
#7. You’ll exercise more – and improve your overall health
Many people wish to exercise more – but that’s just it – they wish it, but aren’t able to translate these wishes into action. Are you too at this stage? Having a detailed fitness diary or journal will help you get conscious about how many hours you are spending sitting, eating and actually exercising. A small 30-minute cardio session can pump so much extra oxygen to your brain – that it will begin to perform at max efficiency. Exercising improves your memory, and decision making power. Why do you think, all the CEOs take time out from their super busy schedule to exercise?!
* BONUS *
The most important step you can take to creating better habits through journaling is to get a journal that specifically targets your fitness goals! One that can track your meals as well as your workouts! This is why we came up with the ultimate Fitness Journal that takes into consideration your unique workout and dietary needs - check it out here!