Journal for Success

Studies have shown that keeping a journal periodically is a bonafide strategy for getting a handle on what you are actually swallowing. If you’re a ‘grazer’ or have learned to wolf down food quickly or in a distracted manner, you can ingest hundreds of extra calories well before the 15 minutes it takes before the satiation hormone, leptin, kicks in. Record everything you put into your mouth for 3-7 days in a row and then analyze the pattern. Alcohol contributes 7 calories per gram so guzzling beer while watching a game on TV can be unhelpful. Popping high-fat mini-quiches is also unhelpful, as fat contributes 9 calories per gram. An apple, air-popped popcorn, and lemon water or herb tea would provide a tenth of the calories. Your taste buds replace themselves every 10-14 days so you can train the new ones enjoy healthier food and snacks quite quickly—if you want to catch weight gain early.

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