Keeping a journal isn’t just an emotionally therapeutic exercise, it’s nutritionally therapeutic, as well. Why is that? According to the American Dietetic Association, keeping a food journal is the single most effective tool for losing weight and keeping it off. Studies have found that those who keep a food journal can lose twice the weight of those who don’t.
Why Should You Keep a Food Diary?
By recording everything you eat and drink on a daily basis, you become much more aware of exactly what, when and why you eat, and therefore become more accountable for your food habits. You can identify patterns and implement changes to help you gain control of your diet.
For example, do you skip breakfast or lunch and eat a big meal at the end of the day? Do you snack when you’re nervous or bored? Do you overeat when you’re stressed or angry? What do you eat before and after you exercise? Not only do you want to document everything you eat and drink, but also what you were feeling or doing at the time.
The important thing to remember is to be honest when writing in your food diary. No one else has to see it but you.
Tips for Keeping a Food Journal
However you choose to keep your food journal – whether you save it as a document on your hard drive, you use an online journal, or you do it the old fashioned way with a pen and notebook – the following tips will help you make the most of your experience.
- Keep a food diary every day for a month. Review it over the course of a week to see if there are patterns.
- Be sure to log everything you eat and drink as soon as possible. If you wait until the end of the day, chances are you’ll forget a morsel or two.
- Record every single bite or sip and note portion sizes. Be sure to include condiments, sauces, sweeteners, salt, spices, etc. Whether you try a sample in the grocery store, snag a couple of chips from your colleague or share a glass of lemonade with your spouse, write it down!
- Note what you are doing and how you are feeling when you eat. Are you watching TV? Checking your email? Are you sad, angry, anxious, bored?
- At the end of each day, review your food diary and examine how your actions and emotions affected what you ate and drank.
- Take your food journal with you wherever you go.
- If you are tired of keeping a 24/7 food diary after a month, note the times of the day or week that are problematic and only journal during those times.
- Be honest with yourself. Don’t skip writing in your journal if you are having a “bad day.” Those are the times you MOST need to stick with it! Those “bad days” provide insight about yourself and your choices, as well as an opportunity to learn and grow.
Once you have assessed your habits and identified patterns in your daily diet, determine what you need and want to change, and establish goals for yourself. And be sure to keep your food journal as a reference for the future, or to simply reflect on your progress.
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