Sample weight loss diary - how to keep it correctly and why you need it

As practice shows, weight loss for a person who keeps a food diary occurs much faster and more effectively than for all those who do not keep such a diary. Why is this happening? How can a diary help you lose weight? Does it really help or is this another invention of unscrupulous nutritionists to scam clients out of money? We'll figure out.

Very often, when a nutritionist at an appointment voices to a patient the idea that it is necessary to keep a food diary, the client expresses complete misunderstanding and rejection of this idea. He sincerely does not understand why he needs to accurately count calories and does not want to walk around with a notebook and calculator all the time. Dissatisfied clients may even refuse to visit the nutritionist who did such “indecent” behavior to them.

But it’s still worth listening to the doctor. First of all, a food diary really helps you lose weight. Secondly, the process of counting calories has long been automated, and no one anymore writes down with a pen in a notebook the list of foods that he ate during the day. And thirdly, this is a quite interesting and exciting process, which many even like.

Why do you still need to keep a food diary?

The laws of nature, including the laws of physics, apply to all people without exception. And these laws in the field of weight loss say the following: in order to lose weight, it is necessary that the number of calories consumed by a person per day exceeds the number of calories entering the human body during that day. It is the food diary that allows you to accurately calculate the number of calories that a person receives daily with food, and clearly demonstrate the dependence of weight loss on this ratio.

Calories (kilocalories) are a unit of measurement of the energy value of food. If a person wants to lose weight. Then he must reduce the amount of energy consumed and increase the amount spent. Usually, at the initial stage of weight loss, the specialist sets the client a certain maximum number of calories, more than which cannot be consumed per day. By adhering to this norm (usually it is 1000-1500 kcal), a person losing weight can achieve the desired result.

A food diary allows you to very accurately calculate the number of calories consumed during the day. You need to write down absolutely everything that was eaten or drunk during the day in the diary, and it will display the result - the amount of energy absorbed.

Some believe that if they simply reduce the amount of food they eat per day or switch to a healthy diet, then weight loss will still happen without any diary or counting. Maybe. But, most likely, many have had such a sad experience when you go on a diet or stop eating sweets, start eating only vegetables and fruits and seemingly low-calorie foods, but the weight does not decrease. Or it first decreases and then freezes in one place.

But if you kept a food diary along with your diet, you would see that you still did not meet your calorie threshold, since sometimes someone had a birthday where you ate a small (but very high-calorie) cake, and sometimes a colleague would bring home-baked cookies to work using a new recipe that I couldn’t help but try. And once upon a time you were in a bad mood, and you ate it with a box of chocolates... And there are many more such situations, from which it is clear that the calorie content of your daily menu, if it has decreased, is not at all as much as it was necessary for losing weight.

People who keep a food diary clearly see that any little thing that ends up in their mouth can contain half or even more of their daily calorie intake. And as soon as a person understands this, he tries to correct the situation and... begins to lose weight.

Another question that nutritionists are often asked after hearing the suggestion of keeping a food diary concerns the ability to determine the number of calories in foods by eye. Of course, it is possible to determine the approximate calorie content of food, but it will never be correct. As experiments in which both ordinary people and experts in the field of nutrition and dietetics took part show, a person, assessing calorie content on his own, always subconsciously reduces the number of calories in the food he eats. The total error can be 30-50%! Just imagine how much this reduces the effectiveness of nutrition and prolongs the weight loss process.

If you still want to count calories “by eye” or it is not possible to determine the exact calorie content of a dish, then you need to double the estimated number. As they say, it's better to be safe than sorry.

A food diary allows you to keep the most accurate calculation of the calorie content of food without any assumptions or speculation. This will demonstrate to you that you are on the right path (towards losing weight) and will increase your motivation, preventing you from deviating from it. Along with a diary, nutritionists usually suggest building a weight loss chart that will clearly show the stages of reducing your weight.

The diary has another useful purpose, but we hope that you will not have to use it: if the weight suddenly does not decrease, you can show your diary to a specialist. He will analyze your records and be able to quickly adjust your diet.

General information

Those who want to lose extra pounds usually try to learn about different methods that stimulate this process. People practice various diets, use weight loss products, perform “miraculous” exercises... But they often miss the opportunity to take advantage of very simple, but at the same time quite effective methods for losing weight. One such method is keeping a food diary or food diary. According to many nutritionists, it is precisely the clear recording of all the foods that a person eats throughout the day that helps to gradually understand what errors there are in the diet and how they can be corrected in order to make the diet healthy and achieve the desired forms. How exactly to keep a proper nutrition diary, what an example looks like, can be found in this article.

Choosing the perfect food diary

Previously, people on a diet had to count calories in food using various tables, diagrams and a calculator, and write down the results in a notebook or notebook specially created for this purpose. To obtain any information, you had to go to the library, find a certain reference book there (and sometimes more than one), find the necessary article in it and read it.

Now, thank progress, these days are over. A huge amount of information about diets and weight loss courses is available in a matter of minutes to anyone with Internet access. There on the Internet you can find a huge number of online diaries that allow you to control the amount of calories consumed. And for this it is not at all necessary to run home to a desktop computer. Everything can be done quickly using any mobile device – phone or tablet. The only device that has retained its importance since the most “ancient” times of calorie counting is the scale. You won’t be able to do without them, although the scales have also undergone changes. Most scales have become electronic, and some of them even immediately show the calorie content of the food being weighed.

Automatic calorie counting and online food diary keeping are very convenient. That's why most websites dedicated to weight loss offer their users various calculators and services for counting calories. Today we analyzed seven of the most popular online food diaries and present to your attention the results.

The main criteria for evaluation were ease of use and number of functions. In addition, we took into account the lack of advertising when working with the online diary. This is a very important factor, in our opinion, since advertising distracts from the actual activity, causes irritation and slows down the computer.

Additional parameters for analyzing online weight loss diaries were:

• Availability of a mobile version that allows you to use the diary from a mobile phone or tablet;
• Opportunity to get advice from a specialist in the field of nutrition, psychology, etc.;
• Additional materials, which were evaluated as video lectures, articles on the topic of proper nutrition and weight loss, reviews, video tutorials, etc.;
• Availability of a forum or other way for like-minded people to communicate to exchange experiences and support each other;
• Reviews from real users of the online diary (including on other sites);
• An extensive and constantly updated database containing information on the calorie content of various dishes and individual products.

We assessed online diaries based on these 7 parameters and now offer you to familiarize yourself with the results obtained. For convenience, a 10-point rating scale was used.

conclusions

Thus, keeping any of the diary options described above will help you take control of your diet and effectively lose extra pounds. By monitoring your eating habits with the help of notes, you can gradually get rid of the tendency to overeat and learn to plan your menu.

The most important thing when maintaining such records is maximum honesty. You need to write down everything, not missing even small “inconspicuous” snacks or soda drinks. This will help you adequately evaluate your diet in general, change it for the better, and realize that a beautiful figure and a food diary are interrelated concepts.

Bormental.ru

This online resource is offered to users by the world-famous network of weight loss clinics “Doctor Bormenthal”. The concept of the site was developed by the scientist, psychotherapist and nutritionist who created this network, Andrei Bobrovsky. He continues to monitor the work of the website bormental.ru.

Convenience and functionality

The site design looks quite strict, the interface is pleasant and easy to understand. The complete absence of advertising is immediately noticeable. At the bottom of the main page of the site, only significant projects of the Doctor Bormental clinic network are advertised. Even a person visiting the site for the first time can easily figure it out and understand the principle of operation.

The food diary has many useful functions. Here you can create a menu for every day, using information about the calorie content of individual products or ready-made dishes. The range of dishes is presented very widely, which allows you to diversify the menu so much that a person will not even notice that he is on a diet.

A distinctive feature from other online food diaries is the calculation of calorie density, the amount of proteins, fats and carbohydrates. Moreover, the calculation can be carried out for each meal or for a certain time period (day, week, etc.).

Another plus for users of this food diary are notes that help analyze the reason for a specific meal. The diary will immediately show whether you are eating because you are hungry, or whether your body simply feels that it is time to eat according to the schedule. Or maybe you eat because you are in a bad mood? The diary takes into account both the liquid you drink and the physical activity of the body, which allows you to obtain the most accurate information.

The statistics section provides data on the calorie content of food, a weight loss graph where the reduction in weight and volume is assessed, and also has many other useful functions.

Well, another advantage of this diary, which we would like to remind you of, is the scientific validity of the technique, confirmed by the extensive and successful experience of the Doctor Bormental network of clinics.

Score: 10 points

Availability of mobile version

An online diary on the website bormental.ru can be maintained from any device with access to the Internet. That is, you can enter information there at any convenient time and receive the information you need.

Score: 10 points

Opportunity to receive consultations

Only those clients who have paid for VIP programs can receive advice from a specialist. In fact, it doesn’t cost that much, but for this price you can consult with professionals in the field of nutrition, as well as psychotherapists.

Score: 8 points

Additional materials

The online diary presents a wide variety of materials: webinars, articles, entertaining games, recipes and instructions for those who are just starting their journey to a slim body.

Score: 10 points

Communication with like-minded people

The site has a forum where everyone can share their experiences, discuss emerging problems or exchange recipes for being slim.

Score: 10 points

Availability of reviews

The method of the Doctor Bormental clinics has long established itself as one of the most effective ways to lose weight. Therefore, it is not surprising that a huge number of people use the online diary. And many satisfied customers leave reviews on various resources and in the guest book on the site’s forum.

Examples of videos with reviews:
https://youtu.be/-GMLsHvCdJ4
,

.

Score: 10 points

Database

The online diary bormental.ru is synchronized with the largest online product catalog “GoodsMatrix”, so we can say that the database here is as complete as possible and constantly updated.

Score: 10 points

Sample

An example of how to fill out a food diary for weight loss will help you organize your own notes:

• date – 05/13/2018;
• personal details - 24 years old, height 176 centimeters, weight 81 kilograms, hips, waist;
• target – 65 kg;
• period – 2.5 months;
• The diet is low-calorie, 2000 calories were eaten today.

Notes: you need to reduce your daily intake to 1500 kcal, then the weight loss process will go faster. I have a huge desire to eat sweets, but I overcome it with drinking water, rosehip decoction, and tea. The physical activity is small, so I added moderate intensity exercises. Total: no more than 1500 kcal per day, sports - at least 10 minutes of jogging every day. Make it a rule to go for an evening or morning jog.

Data must be entered daily. The next day's entry might look something like this:

• date – 05/14/2018;
• personal data - weight 80.7 kilograms, hip circumference 103 centimeters, waist 75 cm;
• result – +0.3 kg;
• daily diet - oatmeal, boiled chicken breast, vegetable soup, cottage cheese, lean cookies, ate 1478 calories in total;
• drinking regimen – 1.5 liters of clean water, green tea.

Notes: It’s very difficult to hold on, so in the evening I allowed myself to eat 2 sweet apples. I tried to work out everything with physical activity: twirling a hula hoop, jogging.

Don’t be upset if you don’t immediately see big dynamics. For the desired weight loss process to begin, time must pass and the body must react. The third day:

• date – 05.15.2018;
• personal data – weight 80 kilograms, hip circumference 102 centimeters, waist 74 cm;
• result – minus 1 kg;
• menu for the day - on an empty stomach I drank water, buckwheat porridge, chicken breast, cottage cheese casserole, light cookies, I ate a total of 1498 calories;
• Drinking regimen: 2 liters of water, green tea.

Notes: I’m glad that there has been a positive trend, my stomach has shrunk a little, I’ve refrained from unnecessary snacks, I continue to hula hoop, but I haven’t run due to weakness.

Diets.ru

This is a social network that specializes in all kinds of diets.

Convenience and functionality

When visiting the site for the first time, the user sees an abundance of advertising, not thematic at all, but of a wide variety of orientations, absolutely not related to weight loss. YandexDirect is present in huge quantities on every page of the site. This, of course, is distracting, but does not affect the functioning of the diary in any way.

The menu of the online diary is quite modest and almost invisible against the backdrop of bright advertising. There is a calculator for the energy value of foods and ready meals. You can also calculate calorie consumption for various types of physical activity. Weight loss statistics are provided.

There is also a huge variety of diets. It would be a stretch to call this a virtue, since some can be hazardous to health. In general, diets for losing weight are not at all necessary. You just need to eat right and follow the calorie threshold.

The disadvantage is that the fields in the diary are designed for only one meal; adding other meals is possible, but difficult.

Rating: 6 points

Availability of mobile version

There is a mobile version, made in the form of an application.

Score: 10 points

Opportunity to receive consultations

Consultations are provided by professional psychologists. There are no nutritionists on the list of consultants.

Score: 8 points

Additional materials

You can read thematic articles. Joint procurements are also carried out.

Rating: 6 points

Communication with like-minded people

Since the site is a full-fledged social network, there is more than enough communication here. There are various user groups, you can also exchange personal messages, post photos and write comments. Competitions are held regularly. There is a “Diaries” section, more reminiscent of blogs.

Score: 10 points

Availability of reviews

We found a lot of positive reviews on the Internet, but in terms of writing style they are very similar to custom articles. In addition, the site contains photographs of users, where you can clearly see what results they have achieved.

Score: 8 points

Database

The database contains only individual products. There are only a few ready-made dishes yet (12 in total). Perhaps someday the developers will expand the range, and it will become more convenient for users.

Rating: 4 points

Important Tips

Any diary with calorie counting must be kept correctly. To get the desired result, you should follow several very important recommendations:

• Always enter all data honestly. You can't lie to yourself about the amount of food you eat. Each snack must be recorded. It is important to understand that a person keeps such records only for himself and for no one else. Therefore, they need to be done in a way that is convenient. Enter all necessary data. Namely, what and how much was eaten, when exactly the meal took place. To get more answers to questions, next to each recorded snack you need to indicate exactly why it was eaten - because of stress, hunger, for company, or simply because there is nothing to do. This will help find the cause of overeating.
• Exercise maximum care. It is important to prepare food so that the ingredients are not too high in calories. By entering data in a food diary, you can adjust recipes by taking components with lower energy value instead of high-calorie ingredients.
• Regularity is the basis for proper record keeping. Records must be kept continuously. To tune in to such a “schedule”, you need to try not to miss a single food item in the first week. Gradually this will become a habit.
• It's important to track trends. The recordings will help you understand what exactly triggers overeating. Perhaps excessive meals are associated with friendly gatherings, or a person consumes large portions after a stressful day. The recordings will help you understand and correct this. Also, with the help of these notes, you can understand how nutrition affects weight, and which diet allows you to lose more.

Beregifiguru.ru

The developers present their creation as a portal for “calculating figure indicators, weight, proportions, ideals and consumption.”

Convenience and functionality

The site's interface is simple, without complicated services, and this is pleasing. There are several calculators, a food diary, statistics on body weight and volume, graphs, etc.

There is advertising, but the amount is moderate.

Score: 8 points

Availability of mobile version

The developers claim that the site is adapted to work on mobile devices. There is no mobile application.

Rating: 6 points

Opportunity to receive consultations

Users are advised by trainers, but the developers warn about this in advance, saying that consultations with their specialists will not replace full communication with doctors.

Rating: 6 points

Additional materials

None

Rating: 0 points

Communication with like-minded people

There is a forum where anyone can publicly keep their weight loss diary, receiving comments from other users.

Score: 10 points

Availability of reviews

Judging by the forum, many users are satisfied with this resource, which they report.

Score: 8 points

Database

The database is quite extensive, the range includes many varieties of the same dishes.

Score: 10 points

Quarantine menu: sensations and reality

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Everything seems simple: eat regularly, variedly and of high quality - and you don’t have to worry about the future. But most people make mistakes when assessing their diet.

Scientists from the University of Arizona found that we greatly underestimate the craving for sweets: the actual volumes of consumption and the perceptions of the subjects differed by more than twice.

In turn, English nutritionists have found out that we also estimate the calorie content of our favorite desserts and fast food incorrectly. Chocolate cake, coffee with vanilla syrup, double cheese burger - study participants believed that these products were on average 200 kcal less “valuable” than they actually were.

dietadiary.com

According to the developers, this site was created to provide users with a convenient resource for monitoring their weight.

Convenience and functionality

This is a regular calorie calculator with the necessary additional resources, including a food diary, all kinds of graphs, tables, etc. The main disadvantage is that the diary is designed for a single product. The user has to add everything else himself. In addition, this diary does not calculate calorie expenditure for exercise and other activities.

There are so many advertisements on the site that it is impossible to distract yourself from it. Moreover, the themes of advertising videos and banners absolutely do not correspond to the topic of diets and weight loss.

General impression: the site is overloaded with advertising, and the diary itself is too simple and is a combination of a calorie calculator and a forum for users.

Rating: 6 points

Availability of mobile version

The online diary, according to the developers, is accessible from any device with Internet access.

Score: 10 points

Opportunity to receive consultations

Consultations are not provided.

Rating: 0 points

Additional materials

Only thematic articles are offered to help users.

Rating: 4 points

Communication with like-minded people

The site has a thematic forum where many topics are discussed. Users can send messages to each other, maintain their own blogs, post their own and read other people's recipes.

Score: 10 points

Availability of reviews

The site itself contains positive user reviews. We also found reviews on other resources, but they are not very similar to real opinions.

Score: 8 points

Database

The developers claim that the database contains more than 1000 types of products and dishes. But upon closer examination, it turned out that there weren’t that many of the most basic dishes (for example, cereals and soups), and some (for example, cabbage soup) were not there at all. You can add the missing information yourself.

Rating: 6 points

New habits

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Most people who start keeping a food diary are horrified to realize that they are eating too much without noticing. Nutritionists support this fear. According to experts, the typical office worker today eats as if he were engaged in heavy physical labor. This is an extremely unfavorable foundation for a healthy future. These same habits remain, if not the appetite grows even more when

This is why it is very important to strictly control portion sizes. Some people choose small plates for this, which fill up with food faster. Others simply weigh the food.

Important to remember! A portion of the main meal should fit into cupped palms, and a snack should not exceed the volume of a fist.

Takzdorovo.ru

This is an official resource of the Russian Ministry of Health, developed within the framework of the Healthy Russia program.

Convenience and functionality

A fairly simple but convenient food diary. There is no advertising at all. The disadvantage is that the diary is designed for only one product or recipe. The user must add everything else himself. But there are many useful functions - a movement diary with information about various types of loads and energy consumption, a weight graph, a training diary, surveys, tests, etc.

Score: 10 points

Availability of mobile version

There was no mobile version for those who want to lose weight, but there is an opportunity to download a diary for monitoring health, training and nutrition.

Rating: 6 points

Opportunity to receive consultations

Consultations are provided to users by qualified doctors, scientists and heads of federal-level medical institutions. You can also contact the hotline or write an email.

Score: 10 points

Additional materials

There are tests, recommendations, expert articles, news, and online conferences. Considering that the Ministry of Health of the Russian Federation publishes all this information, it is beyond doubt.

Score: 10 points

Communication with like-minded people

There are no functions on the site that allow you to communicate with other users. But this is more than compensated by the opportunity to ask questions from specialists from the Ministry of Health.

Score: 8 points

Availability of reviews

There are no reviews on the site itself. There are few of them on third-party resources, but they are only positive.

Score: 8 points

Database

The product catalog is not very extensive, but the site administration prudently recommends that users enter products themselves or contact support.

Rating: 6 points

No. 2. Calorie counter MyFitnessPal

Modern technologies make it possible not only to quickly lose weight, but also to become accustomed to proper nutrition. MyFitnessPal does not advocate crash diets or starvation diets.

You can achieve a beautiful and athletic body even by eating on a regular basis. It is only important to pay attention to the foods you consume, which the MyFitnessPal calorie counter can help with.

This is a simple and quite popular application (more than 2.4 million reviews) that can completely change your conscious life.

MyFitnessPal Screenshots

More details about the application:

If you want to lose weight or simply maintain your current weight, a calorie counter will be a relevant solution. The application will help you control all the food that enters your body.

When using the program, the user will be offered a suitable mode, on the basis of which the maximum calorie value will be calculated. The user can also stop it themselves.

Program features:

• Product database. Users will be able to add almost any food product to the program, thanks to an impressive database of brands and brands.
• Barcode. If you want to speed up your product search or if there are any difficulties with the process, you can use a barcode. With its help you can find the right product as quickly as possible.
• Control. The MyFitnessPal app is easy to use, making it easy to use even for beginners.
• The nutritional value. Users will be able not only to enter products into the program, but also to find out all the details about the degree of their benefits and nutritional value. This will help you develop good eating habits.
• Exercise and nutrition. When choosing a specific diet, the application will independently suggest suitable foods and even exercises to achieve the desired goals.
• Social network. In MyFitnessPal you can lose weight and share your experience with other users. You can find a lot of interesting information here.

MyFitnessPal makes losing weight easier and more fun.

Minuses:

1. In-app purchases.
2. Advertising.

Download the application: Google Play | App Store

Tvoytrainer.com

The portal presents itself as a resource for training yourself. But in addition to sports sections, there is also an online food diary and a calorie counter.

Convenience and functionality

The site interface does not seem very user-friendly. First of all, users are not satisfied with the fact that only the very first meal is included in the diary, and the rest will need to be added independently.

The advantage is additional analysis of micronutrients, which is not found everywhere, and the division of fats into categories.

There is a weight and volume reduction chart, a detailed training diary, which contains numerous and detailed exercises for different muscle groups.

There are advertisements, but in very small quantities.

Score: 8 points

Availability of mobile version

The mobile version of the calorie calculator is presented in the form of an application that runs on devices with different operating systems.

Score: 10 points

Opportunity to receive consultations

To get advice from a professional nutritionist or fitness instructor, you must pay for a subscription to the VIP version.

Score: 8 points

Additional materials

Instructions on organizing nutrition, training and other issues are freely available.

Rating: 6 points

Communication with like-minded people

The site has blogs, users can communicate and leave comments in the feed, and competitions are held.

Score: 10 points

Availability of reviews

As reviews, we evaluated stories of users who achieved significant results in losing weight. They are posted on the website and supplemented with photographs of the authors.

Score: 8 points

Database

The catalog contains a lot of different dishes. For example, here you can find about 10 options for regular porridge. It is possible to compare the calorie content and chemical composition of different products with Skurikhin and USDA reference books.

Score: 10 points

No. 5. Calorie table - weight loss and calorie counter from Dine4Fit

Using the Dine4Fit calorie counter will help you approach the issue comprehensively and achieve good results as quickly as possible. Featuring simple controls and no unnecessary features, Dine4Fit will help users get started with healthy eating without difficulty.

Screenshots of Dine4Fit

Application Features:

In the application, you can calculate your daily diet, find out the nutritional value of the foods you consume, and also record everything you eat during the day. This approach will make it possible not only to lose weight, but also to develop the right eating habits.

The program offers users a large catalog of products. You can specify large, medium or small portions, and also get nutritional information for a particular product. The user's activity graph will provide information on how many calories were burned through exercise or other activities.

Program features:

• Modes. The program involves activities in several modes at once. This could be losing weight, gaining muscle mass, or maintaining current weight levels.
• Nutrition. Using the Dine4Fit program, you can fully control your nutrition, specify exact portions and perform other manipulations that will improve the results of working with the application.
• The nutritional value. The Dine4Fit program also talks about the nutritional value of the foods you consume, which makes it possible to completely reconsider your diet.
• Recipes. In the application catalog you can find useful recipes from other users, with the help of which the process will be more interesting and productive.

The Dine4Fit program will be a relevant help for those who are struggling with excess weight or trying to maintain their current levels.

Minuses:

1. In-app purchases.
2. Advertising.

Download the application: Google Play | App Store

Calorizator.ru

This is a thematic portal about healthy eating, so calorie counting is one of the main areas.

Convenience and functionality

Users can use a large number of different calculators that help analyze the composition of individual products, dishes, dietary supplements, and also allow them to count calories.

The recipe analyzer deserves special attention. It is enough to fill it with the ingredients that make up the dish, and the system itself will calculate the final calorie content. There you can adjust the weight of each product until you get the desired result in terms of energy value.

The diary also contains statistics on proteins, fats and carbohydrates in foods, a nutrition calendar, where you can get a report on various parameters, and a graph for weight loss and volume reduction.

The only drawback is the presence of YandexDirect, but we will not lower the rating for the presence of good functionality.

Score: 10 points

Availability of mobile version

There is a mobile version and it works as a special application.

Score: 10 points

Opportunity to receive consultations

No consultations provided

Rating: 0 points

Additional materials

The Calorizator.ru portal has collected a lot of useful information for visitors - articles, videos, recipes for interesting dishes, etc.

Score: 10 points

Communication with like-minded people

The portal has a forum for discussing numerous topical topics that concern those who want to lose weight. In addition, there are blogs about weight loss, the ability to share interesting recipes, various sweepstakes, competitions and other entertaining and motivating resources.

Score: 10 points

Availability of reviews

We found many positive reviews about this portal. Some of them look like custom ones, but others are quite similar to the opinions of real people.

Score: 8 points

Database

Both individual products and ready-made meals can be easily found in the database. The presented range is quite wide.

Score: 10 points

What is a weight loss diary

The classic version of a weight loss diary is a notebook or notepad in which all the necessary information is entered.
A simple student notebook is often used, but nutritionists recommend having a bright, beautiful diary for these purposes. It will be enough not only for basic notes, but also for entering other useful information and your own feelings. You can decorate your notebook colorfully and attach a photo that will serve as a good incentive on the way to achieving your goal. Good options: online diary for weight loss, using office programs. There are several options for keeping diaries to record the entire weight loss process. For example:

Let's sum it up

For the convenience of demonstrating the results, we presented the scores obtained by the analyzed online diaries in one large table.

The table clearly shows that the leaders according to the results of our analysis were recognized masters of their craft - online diaries Bormental.ru, Takzdorovo.ru, Tvoytrener.com and Calorizator.ru. Please note that the diary with the lowest rating is not very far from the leaders. This means that the list does not contain online diaries that do not deserve the user’s attention. Every site has its advantages, the developers tried and made sure that any user could choose a virtual diary to their liking. After all, the main thing is that it is convenient for you to use the diary, so that it makes the process of gaining a slim figure even more enjoyable, and does not add negative emotions and the desire to leave everything as it is.

Get slim with joy, and let the online diary you choose only help you with this!

It is important to indicate the following information in your diary:

1. When I ate: “June 19, 8:10.”
2. What I ate: “coffee with milk, 2 pieces of toast with butter, an omelette.”
3. Eating “breakfast”, “snack on the run”, “just wanted to”.
4. How much did I eat: “a large plate of borscht”, “2 tablespoons of mashed potatoes”.
5. Feelings after eating: did you feel full and energetic? Was it a shame that you couldn’t resist the cake again? Did you eat because you were bored, sad, or for company?

To evaluate your diet and eating behavior, it only takes a couple of weeks to keep such detailed records. Agree with yourself that during this time you forget about any dietary strategies and do not strive to eat better than usual. Fix your relationship with food in its original form. Then the results of a small personal experiment will be especially useful.

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