Did You know…
Recording your meals during the day promotes weight loss and to helps keep the weight off. Under the Sculpt System, your trainer helps you understand your eating habits and target those problem areas. The food journal is a very helpful tool for your success, acting like a mirror by revealing what goes into your body.
Keep a food Journal
We encourage and require all our members to record food items into our journal as you eat them. Be as specific as possible and only record one meal at a time. Instead of only writing “turkey sandwich,” it is important to break the meal down and include each portion. For example, if you had a turkey sandwich, define what was in it: whole wheat bread, sliced turkey, mustard, tomato, low-fat cheddar cheese. We then will be able to discuss your nutrition with you and guide you towards your goals.
Date, time, and place of food eaten should also be recorded. Consistency of nutrition can be even more important than what you’re actually consuming. By logging the time of eating, you will quickly see a pattern. As you learn and progress through the program, you will be able to quickly identify trends of overeating or undereating during specific periods throughout the day. This can help you to be more aware of your eating routine and correct errors as soon as they come up. The place where food is eaten is equally important. Some people may eat more while dining out, and others tend to eat more at home. Are you eating in bed or in the car? Eating while reading? Eating while watching television? If you keep a record of where food is eaten, it can help teach you about your eating habits.
Accurately record portions of food. By keeping track of the amounts of food eaten, this can help you to be more aware of your serving sizes. For example, with the turkey sandwich discussed earlier, define amounts: whole wheat bread – 2 slices, light mayonnaise – 1 teaspoon, mustard – 1 teaspoon, sliced deli turkey meat, 2 ounces, dill pickle – ½ large, tomato – 2 medium slices, low-fat cheddar cheese – 1 ounce. To get accurate weights, consider using a food scale when you are at home.
Use the journal for beverages, too. All drinks during the day should be recorded. Some beverages are higher in calories than others, and this can help you be more aware of how many calories you get from your drinks, as well as food associated with certain beverages. Do you only munch on peanuts while drinking beer? Only drink milk when you eat cookies?
Lean on the positive side. Approach the food journal with an optimistic attitude and high spirits. Make an effort to see something positive in every day. Feel free to note it into the journal. Some examples of positive experiences include: “I ate smaller portions today,” “I fit into a pair of pants I couldn’t wear last year,” “I stopped eating when I was full,” or “I was able to bench press 30lbs instead of 25.” This may seem like it doesn’t matter, but it will help you to give yourself a pat on the back and keep a positive outlook.
Tired of doing it alone? Ready to get your eating habits under control and lose weight? Let our nutritional experts help educate and implement a plan to get you to your goal!
All our Training Packages have our nutrition included. If you are unable to train or have an injury but still want to learn how to stay fit the rest of your life, try our plan!
We tailor each plan with you and your needs in mind. Whether it’s to lose weight, build muscle or simply eat healthier, we have a plan for you! We have the Accountability, Consistency, and Motivation you need to be a success!!
Sculpt Fitness’ Nutrition counseling package $299.99 plus tax. Package includes a one on one educational review of our program, and four weekly “check ins” with a professional trainer and nutrition expert.