Food Journaling – 13 Reasons Why You Need To Do This
Curious about food journaling? Here are 13 reasons how journaling will keep you on track with your health goals.
Let’s chat about food journaling.
Are you curious about food journaling?
Here are 13 reasons why you need a food journal and how it will keep you on track with your weight and healthy living goals.
Imagine having a free weight loss tool that doubles your chances of taking off pounds.
Well here it is! Today we will be talking about the power of a food journal which has been shown to be that powerful in aiding weight loss.
Researchers at Kaiser Permanente studied participants in a weight-loss program, and found that those who kept daily food journals lost twice as much weight as those who didn’t.
Of course, keeping a journal does require some time and effort.
Here are some tips to help you stay on track.
Benefits of Keeping a Food Journal
FOOD JOURNALING
BENEFIT # 1 – Increase your awareness.
Have you ever given thought to how much food you eat during the course of a day?
I mean, REALLY thought about it…and I don’t just mean the stuff you remember.
What about all the extra calories that you think “don’t count” like finishing off your kid’s breakfast or munching on bits and pieces while preparing a meal?
A food journal puts an end to mindless snacking.
You become instantly more aware of how much you really eat.
FOOD JOURNALING
BENEFIT # 2 – Resist temptation.
Knowing that you’ll need to jot down those bacon bits on your salad or that extra slice of birthday cake may be all you need to stop you in your tracks.
When you know you need to write it down, it makes you think twice before putting something in your mouth.
Making nutritious food choices will become more automatic when you have a food journal to keep you honest.
FOOD JOURNALING
BENEFIT # 3 – Increase your knowledge.
Your journal is educational too.
When you start to consider all the foods you are consuming, you learn about calorie counts, fiber intake, portion sizes, and new recipes.
In fact, MyFitness Pal, the popular weight loss app, claims that their users who log recipes lose 40% more weight.
FOOD JOURNALING
BENEFIT # 4 – Target your efforts.
I always say that AWARENESS IS THE KEY TO MAKING CHANGES.
That is, you can’t change any problem that you aren’t even aware that you have.
When you keep a food journal it’s easier to spot your triggers for bad food choices.
You’ll notice the times of day when you crave something sweet or your tendency to eat the whole donut when you meant to take just a bite.
And once you know what preempts these triggers, you can change them.
FOOD JOURNALING
BENEFIT # 5 – Eat healthy.
Remember that your food journal can help you do more than take off pounds.
It can also help you identify allergies, monitor your blood sugar, or do just about anything that involves food and your overall well-being.
How to Keep a Food Journal
FOOD JOURNALING
BENEFIT # 6 – Act quickly.
Writing your meals and snacks down immediately is ideal.
You’re less likely to forget important details.
That’s why those apps are so handy as we usually keep our phones close by.
There’s no reason to be lazy anymore with your tracking.
FOOD JOURNALING
BENEFIT # 7 – Aim for consistency.
The goal is to be consistent with your efforts to keep track of your food intake.
Make entries every day if possible.
If you slip up once in a while that’s okay.
Don’t beat yourself up over it.
You are human but make sure to get back on that horse as soon as possible.
The more weeks and months of data you collect, the more valuable your journal will become.
If the time commitment seems daunting, remember that it will get easier as you go along.
FOOD JOURNALING
BENEFIT # 8 – Tell the truth.
There’s no point in keeping a food journal if you are going to tell fibs!
Be honest – 100% completely transparent – even if your lunch consists entirely of French fries.
You can keep the entries for your eyes only if it helps.
There’s no need to broadcast it to the rest of the world.
FOOD JOURNALING
BENEFIT # 9 – Be specific.
Details matter.
Mention every ingredient in your sandwich.
Notice how much cream or sugar you’re adding to your coffee.
Pay attention to the calories you drink whether you indulge in pumpkin lattes or margaritas.
In a nutshell, be specific!
FOOD JOURNALING
BENEFIT # 10 – Look at the big picture.
Your diary can encompass more than food and beverages.
It can be as detailed and in-depth as you like.
Take the time to write about your emotions and how they affect your eating.
Include information about other relevant factors such as exercise, sleep, and health conditions.
Write down anything you think will be helpful to you.
FOOD JOURNALING
BENEFIT # 11 – Choose your format.
The options are endless here.
You can buy a pretty blank book or use an online template.
Sometimes you can even use both.
Maybe you want a journal that’s simple to tote around or perhaps you prefer to keep it on your nightstand.
Whatever the case a journal that is easy to have with you at all times is BEST!
FOOD JOURNALING
BENEFIT # 12 – Take pictures.
Photos make your journal more fun and productive.
Include before and after shots of your shrinking waistline.
Use images to help you remember and recreate your favorite slimmed-down dishes.
Make a visual diary of your progress as you are losing weight.
FOOD JOURNALING
BENEFIT # 13 – Review frequently.
Rereading your diary will help you evaluate your progress and make healthy changes.
Looking back gives you a chance to reflect and gather any information you want to share with your doctor or other professionals.
You can also use your diary to chart your future as you think about the next milestone you want to reach.
All in all, keeping track of what you eat is an effective way to lose weight.
As long as you’re consistent and accurate about food journaling, an occasional slip won’t stand in the way of your eating healthier and looking slimmer.
Give it a go today!
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I’m Frances Vidakovic – a mindset & action coach for quietly ambitious women who want to stop overthinking and finally take aligned action. I help women achieve their goals and follow through on what matters, without sacrificing their sanity or soul.