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Rosa Smith-Montanaro is a Virtual Wellness and Weight Loss Coach, and the award-winning creator of the Mind Over Platter program. She also wrote a book of the same name. Her background is in Hypnotherapy, Neuro Linguistics Programming (NLP), Emotional Freedom Techniques (EFT) and Success Coaching.

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Mind Over Platter
by Rosa Smith-Montanaro, Virtual Wellness & Weight Loss Coach

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Welcome to part 5 of my 7-part series on how to bust through a plateau!

Keeping a food log of everything you eat may sound boring. Most people don’t want to keep a diary, and even if they did, they don’t have the time. This may not seem like a plateau buster to you, but it is an effective one. It will be well worth the time and energy!

When I work with clients who insist that they are at a stand still with weight loss, I ask them to write down everything they eat and drink. They have to return the next week with their food log.

I can quickly see where the problems are. Often times, it is too many sugar-based foods late in the day or a common one is having a protein bar too close to a meal. That doubles your caloric intake without the satisfaction of indulging. When I point it out, they admit that they suspected what they were doing was not the best choice. We discuss alternatives and they make adjustments which then results in weight loss resuming.

Write down what you eat for a whole week and show it to a friend who can be honest with you. The person who is going to say, “Really? You ate five Oreos and ice cream! Really?” You need the accountability! We all do.

Remember, your body is different now than it was a few years ago, and what used to work then may be the reason you are gaining weight now. Step back and take a look at your intake as an observer, who is curious to discover your unique weight loss code.

You always have a choice, you can continue to do what you have done and not be surprised with the outcome or you can change it up and see what happens. Either way, log what you are eating, drinking and doing. This will also help you design a life that keeps you healthy and trim. To assist you with this, I have added some links to my site that have forms you can use: MindOverPlatter.com

Find out what I am eating or doing - Follow me on Twitter: @mindoverplatter

To read the first 4 parts of my Plateau Buster series, click the below links!

  • Part 1

  • Part 2

  • Part 3

  • Part 4


  • @ 1:20pm ET on August 2, 2010 I resisted keeping a food diary for years! When I finally gave in it changed my life! I need this accountability and the discipline - it keeps me honest and makes me think about what I eat before I eat!! This is probably the best tool for me!
    Patty
    @ 9:18pm ET on August 3, 2010 Yeah, when people ask me how I lost 50 pounds in six months, I always mention my food diary among all my other 'tricks' (if you want to call them that). It's a real eye-opener as to food intake and calories.
    --Ana--
    @ 2:57pm ET on August 11, 2010 Food journals definetly help! Especially bc you think twice when you know your going to have to write down when you made a bad choice. Or when your going to make a random bad food choice and you know your going to have to research the calories. Always a good idea to use journal, especially in the beginning of any "diet". Thanks for sharing!
    @ 4:15pm ET on December 21, 2010 I use fatsecret.com to log my food. It is awesome and I have a phone app on my android phone to log it wherever I go. I can also look up foods at different restaurants to make healthy eating decisions. I lost 45lbs in 8 months thanks to logging my food. It really works!
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