Overcoming Barriers To Keeping Records
Tools To Use As You
Figure Out Your Patterns
A food diary or journal is like a treasure map; a tool to help you learn.
1. It helps end denial, “Oh, it’s not that bad!” and fosters honesty with yourself.
2. It helps you see automatic, unconscious patterns of alcohol use, drug use, foods, and observe how people, places, and events influence you and your choices.
3. It helps you develop compassion toward yourself, and gratitude towards others who have helped you along the way.
4. It helps you see how baby steps, over time, have make a HUGE difference. Just like the evolution of the sun from winter solstice’s short days to the splendor of summertime’s long days: it's barely noticeable (a shift of 1.2 minutes a day) but adds up over time to a big difference.
If you find yourself experiencing barriers to keeping records--not wanting to do it, many people find it is helpful to explore the pros and cons. This will help convince you of the value of doing it. Perhaps explore the Change? Who Me? How? section to explore the process of making lasting changes in our behaviors.
I don't keep a food/activity record because:
I don't want to do it! I want to eat whatever I
want, not exercise, and avoid giving it another
thought.
I can't remember to do it. I can't find my
record or a pen.
I forget what I've eaten. It's also too hard to
figure out how much I eat when I eat from
packages, in restaurants, watching television,
when I cook, clean-up the kitchen, in the car,
etc.
I believe I get enough exercise and I don't eat
that much. Keeping a record might give me
information that I don't want to admit.
The weekends (or holidays) are for fun and
indulgences, not writing in a record. It doesn't
really affect my weight since these days are
so rare.
I would like to avoid revealing in my record
the times when I reward myself with a "treat,"
followed by either starving myself or
disregarding my plans.
Writing in a record is the last thing I want to
do when I'm sad, tired, angry, anxious, or
stressed.
Someone might see me writing down what I
eat or look at my record.
I don't want to write down "bad foods" or
what I eat during a binge. I don't want to
record the times I skip exercising.
I'm not motivated to keep a record because it
takes too much time, it's boring, and/or it's
too much work.
I can choose to:
Remind myself that studies show that people
who keep records lose more body fat. I can do
it because it works. I can make it fun.
Keep my record and my pen where I eat as a
visual reminder.
Record what I eat as soon as I eat it. Since
bites and tastes can add up, I can put what I
eat on a plate and really enjoy it. I can
measure my food or use images to estimate
my serving sizes.
Care enough about myself to honestly look at
what I am doing so I can identify any problem
areas and possible solutions.
Courageously examine my choices through
record keeping. Awareness on most days
helps me keep off the weight I've worked so
hard to lose.
Make a gift to myself to look for patterns and
trends in my records. I can decide if I'd like to
try something kinder and more effective if I
discover a problem.
See the links between emotions and behavior
with my records and find better ways to
handle my emotional needs and stress.
Do my recording privately or I can choose not
to worry about other's opinions.
Use my records to be objective so I can learn
from my setbacks instead of criticizing
myself.
Find the time and energy because I know
records are invaluable. I can switch the type
of record I use if I'm bored.
Chart is © 2004, Kaiser Permanente Northwest Health Education Services, Freedom From Diets Curriculum