TJF Personal Training - Newsletter 6

Tim Jones Fitness - Images of people training

THE TJF NEWSLETTER - AUGUST 2007 Edition 6

Dear all,

Apologies for the delay with the Newsletter this month. I have been away in Rome and Tuscany with Ariane enjoying a much deserved break from city life!

INTRODUCTON

In this edition of the TJF Newsletter we are going to discuss the use of a food diary as an effective weight management tool. Something I will be utilising religiously over the next few weeks after one too many pasta dishes in Italy! But at least I have an excuse. You know what they say - "When in Rome..."

THE FOOD DIARY

Writing a food diary is always a good idea. Check out some information below about food diaries and why they work, followed by a link to the TJF food diary that you can download.
Behavior modification weight control is the number one most successful method for long-term weight management and the number one tool used in behavior modification weight control is "the food diary".

So why is a food diary so effective?

An important step in any weight loss programme is understanding your eating habits and what triggers your excessive eating. People are overweight for different reasons. For some of us it's because of the quantity or type of food that we eat, but for others it might be that your mood triggers uncontrolled eating, or that your work style encourages poor eating choices. By using a food diary, you can easily identify your eating style.

So why should I use a food diary?

Because it just gives you the facts Many people are baffled by why they are overweight. They can't figure out why they overeat. Our feelings are abstract and hard to pinpoint, whereas a food diary puts things in black and white. We can't deny that which is on the paper.
Because you can't eat unconsciously Our most damaging eating happens when we're not paying attention. Our eating style is like a reflex, a habit. We have built it up over time so we naturally eat as a reaction to certain situations or moods. By using a food diary, you can instantly create awareness where before there was none.
Because it makes the connection between food and mood Most food diaries measure just that, food. They measure what you ate and how much you ate. Those diaries are missing the most important components of behavior. How often do we eat because we're bored, stressed, celebrating, etc? These emotional connections to food should be recorded so they can be identified. If you find that you eat because you're stressed, then maybe your focus should be on finding stress reduction techniques.

How to use a food diary:

The food diary is one of the most powerful tools in weight management, but it is also one of the most resisted. A food diary can be seen as tedious and cumbersome. You should carry your diary with you at all times and record immediately upon eating. Nothing should be left out. That single cookie and that handful of popcorn does count. Don't depend on memory at the end of the day for recording your entries. The only person that you're hurting when you're not honest on your diary is yourself.

Click here to download the TJF Food Diary.

Oh and don't forget to visit the TJF Blog to read all the recent posts by the TJF team and our affiliates.