Keeping a Food Journal

I talk a lot on this blog about making small changes and figuring out what works for you.  A lot of "diets" talk about drastic changes, cut carbs, never eat out, etc.  We discussed these changes here.  In this recent post I mentioned that I keep a food journal.  I got a lot of emails people asking me to elaborate, so here we are!



First off, this is about figuring out what works for you.  I tried Weight Watchers.  I feel like this is not uncommon, is it just me or has literally EVERY.BODY. tried Weight Watchers?  It is a fantastic program, but it just did not work for me.  Ok that's a lie, I lost some weight on it, but I found it tedious, frustrating and I eventually quit.  And of course, lookie there, gained the weight back!  Who woulda predicted that!?  Also, and no offense to Weight Watchers, but I'm cheap, and paying the monthly fee was not my favorite thing.

Then I discovered that the wonderful world wide web has lot's of free alternative to weight watchers.  FREEEE!!  Weeeee!!!  But then, after a few weeks of logging in, I still found it tedious and frustrating.  I don't know what it was but something about, every time you eat, having to log in, search for each ingredient of your meal, find the closest match, and enter it.  Rinse and Repeat.  3. times. a. day.  It was just too much.

Ok, but I understood that a food journal was important, so instead of fighting myself, and trying to force myself into doing something that I just wont stick with, I found a way.  I found something that works for me.  And all be damned if it wasn't a notebook.  I kid you not, I literally have a small black notebook in my purse at all times!  I put down my smart phone (ok not really), turned off the computer (again not really) and picked up a pen!  Who knew they still made those?  Just kidding.  Sorta.

So I got to work on my notebook.

• First, on the very front page, I write some goals.  Now I see them every single time I open the book.

• Second, I went through and put the date at the top of each page
• Then I usually have a small goal in mind, or some sort of "eye on the prize," so I numbered the top right corner down.  I'm going on a cruise in June and want to make sure I'm bikini ready!  Seeing that number counting down is a bit of extra motivation.  Other great goals maybe are, lose 5 pounds in 14 days.  So you could count back from 14.  You get the idea.  
• Then I wrote, right at the top of the page "Exercise"  This keeps it at the forefront of my mind and makes it harder for me to talk myself out of working out.  A little good old fashion guilt tripping!  My mom would be so proud.  Just kidding mom!
• Then I write "B- L- and D-"  That's pretty obvious right? Breakfast, Lunch and Dinner.  I'm not really a snacker, but you could add in spaces for snacks as well!  
• Finally throughout the day, I write everything down, right down the calories along the aide, then tally them up at the bottom.

Another other thing I do in my notebook that helps me, is I write inspirational quotes along the bottom of each page.  This takes a little bit of time, but it really helps me keep on track when I see quotes that speak to me and inspire me to do better everyday.

Don't judge the handwriting!

Last thing, just remember, when keeping a food journal... 

So don't lie to yourself!