Weight Loss

How To Journal For Weight Loss

Monica Munday / 0 View / 1 year ago
journal for weight loss

Looking for a simple way to improve your chances of weight loss success?

If so it may be time to try a weight loss journal!

In this article you will find a few simple tips and ideas that will help you create an amazing weight loss journal.

How To Get Started

The first thing you need to do is get something to write in.

This could be a spiral notebook or a lined journal.

Once you have your journal its time to decide what you will write in it.

Its pretty obvious that you will want to keep track of what you eat.

But that is just a small piece of what all you should use your journal to keep track of.

4 Things To Keep Track of In Your Weight Loss Journal

Keep Track of Your Emotions

If you are the type of person who eats based on emotions or stress, tracking how you feel when you eat can prove to be beneficial.

Write down how you feel before you eat your meal and how you feel after you have finished your meal.

Keeping track of your emotions when you eat can help you better understand what triggers you.

If a certain situation or person causes you to become an emotional eater, write that down.

By identifying what leads to emotional eating you will be able to plan accordingly to ensure it doesn’t happen again.

In other words you will be able to break free.

Keep Track of Your Eating Environment

Whose around you when you eat your meals?

Where are you when you eat most of your meals?

Do you eat alone? If so do you watch TV or do you sit at your computer while you’re eating?

Becoming aware of your eating environment can help you identify how certain factors are influencing how and what you eat.

You can then use that information to determine which situations are best for your diet and which ones aren’t.

Keep Track of How Hungry You Are When You Eat

When ever you eat you should rate your level of hunger.

It may sound crazy but some people eat not because they are hungry, but more so because they are bored.

Next time you eat rate your hunger on a scale of 1 to 5.

1 meaning you are not that hungry and 5 meaning you are very hungry.

Write down the number in your journal right before you write down what you will be eating.

What you may discover is that you eat a lot when you’re not hungry.

Or you may find that you only eat when you’re super hungry.

Both of these situations require your attention.

If you are eating when you aren’t hungry that is a sign you are more of an emotional eater.

If on the other hand you find you are eating because you are very hungry, that may be sign that you need to make some adjustments to your diet.

For example, you may need to start eating more frequently throughout the day.

And when you do eat you should incorporate foods that curb hunger.

Keep Track of Your Meal Times

This may be a little time consuming, but if you can, jot down the time you start your meal and the time you finish your meal.

If you’re done with your meals in 10 minutes or less, that means you are eating too fast.

Which by the way is something that most people do without even realizing it.

Keeping track of your meals times will also show you if you are eating too often.

If you are gaining weight eating too often may be the reason.

An easy way to fix this is to start eating on a schedule.

Having a balanced meal every 3-4 hours will keep you full and prevent you from snacking all throughout the day.


A weight loss journal is a great tool that has been proven to help people lose weight.

Once you start to journal you will start to become aware of things that once never crossed your mind.

For example, most people are in disbelief when they realize just how much food they eat on a daily basis.

While they think they are eating healthy, they quickly realize they are eating far more calories than they need.

Knowing this information makes it a lot easier to make adjustments.

If you are eating too many calories all you need to do is create a deficit and you will start to lose weight.

Its really that simple.

But it all starts with becoming more aware of not only what you are eating, but also why you are eating.

As you very well know, losing weight is a long and often difficult journey.

Its full of ups and downs.

Having a weight loss journal can help you weather the storms.

When you are able to write down how you feel you will be less likely to try to eat your feelings away.



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