Contact

Start your personalized transformation with a free consultation! No office visit required

Keeping A Food Journal

Keeping a journal is essential to staying on track for weight loss. All of us tend to under or overestimate how much we actually eat. A food journal keeps us honest and develops good habits that will help keep the weight off after your diet is over.

Using Your Journal Effectively

Keept it simple. For most of our patients, we recommend starting starting with a physical journal. Writing things down is proven to develop habits more quickly and effectively. You’re already trying to change your eating habits; don’t add learning an app on top of that. Websites or apps on your phone may still be needed to look up calorie counts for foods without a nutrition label, and that’s okay.

Focus on one thing at a time. Begin with just tracking what you eat without trying to change your habits. Food journaling will gently push you to pay more attention to what you’re eating. It’s been said before and it’s true, as soon as you start to observe something, it will start to change.

Be honest! This food journal is for you and you alone. If you leave things out or fudge the numbers to make yourself look better on paper, you’re only fooling yourself. It’s hard, but you can do it!

Don’t beat yourself up. Just because you had a day or week when you went over your calories doesn’t mean you’ve failed. Focus on doing better the next meal, the next day, or the next week.

Once you’ve been journaling for a while, examine your eating habits and look for patterns. Do you tend to eat more when you’re with a certain friend group, or by yourself? Do you tend to eat more calories when you’re sad, happy, or bored? If you tend to over-eat when going out for lunch with certain co-workers, acknowledge that and look for ways to change it. It doesn’t mean that you can’t go out with them, just that you should pay more attention to where you go and what you order. If you find yourself eating more when you’re sad, try finding other ways of comforting yourself besides food.

Don’t give up! It’s okay to take a day off from tracking every now and then, but once you stop tracking, it’s easy to go back to old habits. Many people take breaks from their diets, but there is a difference between a break and a binge. If you need a break from dieting, it’s much better to spend a week eating maintenance calories – just exactly what your body needs – than to throw caution to the wind and regreat it later. Eventually, you’ll be able to eat healthy without relying on tracking every meal, but make sure you’ve developed good eating habits before you stop using your food journal.

Test Yourself!How well do you know your calories? If you have been food journaling for a while, track your meals and servings without writing down the calories every meal. Then at the end of the day, go back in and total your calories up. Did you go over? Under?

Resources for you

Seasonal Variations in Appetite and Nutritional Needs Throughout the Year

Seasonal changes have a big impact on our appetite and activity levels. In winter, many crave hearty meals and tend to be less active. The cold weather makes staying indoors feel cozy, but it can lead .... READ MORE

Is Protein Powder Effective for Weight Loss? Here’s What You Need to Know

Did you know that nearly 40% of adults in the U.S. use protein powders? Many healthy adults wonder if these supplements are essential for weight loss and body composition estimation in adult humans. P .... READ MORE

Food Sensitivities: The Overlooked Barrier to Your Weight Loss Journey

Food sensitivities have gained attention in recent years. Many people struggle with unexplained symptoms and fatigue. These issues, such as imbalance in calories and fat consumption, often lead to fru .... READ MORE

10 Essential Strategies for Sustainable Weight Loss Success

Creating a sustainable weight loss routine is essential for long-term health. Many people have struggled with fad diets and quick fixes that rarely work. History shows that successful weight managemen .... READ MORE

Home Workouts vs. Gym Memberships: Which Is Right for You?

Did you know that 80% of people who join a gym never actually go? This raises the question: home workouts vs. gym memberships— which yields better results? Both options have their pros and cons. Hom .... READ MORE

8 Ways to Stay Active at Your Desk Job

Staying active at work is crucial for both your health and productivity. Many people sit for hours, leading to fatigue and discomfort. However, integrating desk exercises can transform your workday. S .... READ MORE

Emotional Eating: Recognize Triggers and Break the Cycle

Understanding emotional eating and how to stop it is crucial in today’s fast-paced world. Many people turn to food for comfort during stressful times, leading to unhealthy habits. Historically, .... READ MORE