Benefits of a Daily Food Journal

Studies show that people who keep a daily food journal are more likely to be successful with reaching their health goals. A daily food diary provides awareness of what, how much and why you are eating. It is important to keep a food and behavior journal. Track all intake and elimination (BM). Food diaries help people identify areas where they can make changes that will help them lose weight or maintain their weight. In addition, one can identify the triggers to avoid if they review their food journals and see a pattern. Sometimes, the simple act of recording everything will deter overeating.

Thorough and precise information to help you make sure meals are balanced with enough protein, complex carbohydrates, fiber, water and supplements. It also can give you peace of mind and not have the burden of remembering everything and having to mentally file it. This is a great concept to incorporate at the beginning of changing your eating pattern until it becomes a habit.

9 Steps to Successful Food Journaling:

  1. Make the Commitment to food journaling because you want to reach a particular health goal or just live a healthier lifestyle and write down your intention for the commitment.
  2. Decide on the Format to journal be it online, on your phone or writing in down in a notebook.
  3. Decide the Timing on when you will journal, either after each meal or end of the day.
  4. Decide on the Details to record in your journal. List all meals, snacks, drinks as well as appetite level, behavior, mood, sleep, anxiety, triggers, cravings, etc.
  5. Be Honest about Portion Sizes as there is no reason to sugar coat anything as you are trying to better your lifestyle not be in denial of anything.
  6. Include everything even a piece of candy as these little nibbles here and there can derail the best of our intentions.
  7. Beware of Obstacles of trying to be perfect, being ashamed of our food choices, self sabotaging reaching our health goals and instead acknowledge setbacks may happen but most importantly it is over reaction and desire to stay motivated that counts. 
  8. Review Your Journal as the act of acknowledgment and reflection are both important pieces to achieving healthier outcomes.
  9. Look for Patterns and Determine what Changes are needed are crucial from keeping you from not reaching your goals and trying alternatives to stay on track.

Here’s to your future success. This is your time.

This is your year to reach your goals.

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