Daily Food Journal

Keeping a Daily Food Journal Can Help with Weight Loss

I was so excited when I read about the results of a weight loss study by Kaiser Permanente's Center for Health Research.  In a nutshell, the study shows that if you keep a daily food journal, you could lose more weight than if you didn't keep track of your calories at all. 

On average, the participants in the study who kept a food journal lost 13 pounds over the course of 6 months compared to 9 pounds in the group that didn't keep a food diary at all.

It is exciting to me to know that something so simple can make such a big difference in a person's weight loss plan.  I personally kept a food and exercise diary during my period of losing weight.  I still do a bit of food journaling from time to time just to keep myself in check with my weight management.

If you're saying to yourself, "It can't be that easy, and if it is then please tell me exactly what to do."  I say that it is that simple and OK, I'll tell you what to do.

Weight Loss Simplified Food Journal Instructions

1.  Choose a type of journal or diary.

I like to get a cute notebook that I can write all of my food and beverages in.  I use one page each day.  Some people prefer to use loose leaf paper or even post it notes.  I knew one person that kept his food and exercise journal on napkins! 

Other people prefer an online food diary to meet their needs.  There are quite a few free food journals available for download these days.  Just take a look around the internet to find one that you like.

2.  Write down everything.

This means you have to take into account the tiny sip of mom's new soup recipe or that piece of gum you chewed on the way home from work. 

One of my weaknesses is olives.  I had no idea how many olives I was eating each day until I started journaling every one that I put into my mouth.  It was eye-opening for me.

3.  Keep at it.

There will be days when you aren't able to keep track of everything.  There will also be days when you won't believe that you actually ate everything you put in your diet journal.  Just keep at it.

You will start to see patterns in your eating habits and believe it or not you will start to think twice about what you eat.  If you're like me, you want your daily food journal to portray a healthy diet so you will slowly change your eating habits to reflect something healthier.  Before you know it, you will be well on your way to reaching your weight loss goals.

Keep in mind that if you feel a daily food journal is too much for you to keep track of, then consider a weekly food journal.  To keep a weekly food journal, choose one day each week to keep track of your caloric intake.  By tallying your food consumption for at least one day, you are holding yourself accountable for what you eat.  You are checking in with yourself and a simple thing like that can keep your weight loss goals on track.

So...now have fun and smile!