Social media is full of annoying people desperately seeking attention, validation, and likes. But there is an upside to photo-sharing apps like Instagram: they can keep your diet plan on target.
Researchers out of the University of Washington looked at the behaviors of people who use Instagram as a food log. These people take quick photos of everything they consume, from meals to snacks to calorie-containing drinks.
This includes the healthier foods that are part of their plans, but also any "off the wagon" foods they eat if their willpower takes a crap. Some of them log the calories and macros later in the day, but most of them only use the pics as their log.
The first thing researchers found is that people were more likely to be consistent with this method of tracking. Keeping a handwritten log or typing everything into an app has its benefits, but it can become monotonous, even obsessive. But taking photos with your phone? Easy, fast, and even kinda fun.
Then there's something we'll call the grid effect. "When you only have one data point for a pizza or donut, it's easy to rationalize that away as a special occasion," said senior author Sean Munson. "But when you see a whole tiled grid of them, you have to say to yourself, 'Wait, I don't actually have that many special days.'"
If you're honest and consistent, you'll see patterns in your dietary behavior.
Just like a traditional food diary, you'll become more mindful with a photo log. Mindfulness is key for people new to healthy eating. Setting the rule, "If I'm going to eat it I have to take a photo of it and post it publically" can be powerful.
No more mindlessly polishing off your kids' leftovers or eating those free office doughnuts that "don't count" because they're not part of an official meal.
Researchers also noted the photo log's effects on accountability. There's an old joke about hiring a diet coach: you do it not for the magical plan he or she gives you, but because you need someone to hold you accountable. It's not really a joke. It's at least half the reason people pay diet coaches.
Well, the Instagram food log serves the same purpose... for free. You're more likely to hold yourself accountable, and if not, your followers will hold you accountable. Just knowing that others with your same goals are looking over your shoulder can help. Call it positive peer pressure.
Many of the subjects of this recent study also reported that once they met their own goals, they were able to maintain their fat loss by helping others. It becomes an upward spiral of reinforcement.
In related studies, researchers found that when people take photos of their healthy foods, they perceive these foods as tastier, making it easier to change dietary habits and stick to their plans.
This is probably related to another psychological phenomenon: studies show that when you cook a meal yourself, you think it tastes better AND it's more satiating. Some call this the IKEA effect: I put it together so it must be awesome!
Here are some ideas and things to watch for:
You can keep this account private and only let certain people view it, or you can open it up to anyone. You could even have it just for yourself. Many of the benefits can be had even without the social support and public accountability, like mindfulness.
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