40 Prompts for Your Food Journal

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If you are trying to lose weight, or get more in tune with your body, keeping a food journal is a great way to learn the patterns for how you respond both physically and mentally to the food you put in your body.

When you aren’t paying attention, you may not realize the portion creep that causes you to gain weight. You can assess your body’s reactions by recording everything in a food journal after a meal with the following questions:

  1. What food did you eat and in what quantities? 
  2. What was my mood during the meal, immediately following the meal, and 1 hour post meal? 
  3. Was the meal satiating? Was I full when I finished the meal? 
  4. Did I feel tired or sick after the meal? 
  5. Did I move through the meal with intention, paying attention to the food, and not succumbing to distraction. 
  6. Did I include foods I love and that make me happy? 
  7. Did I include foods I consider healthy, but I don’t enjoy? 

Food Journal for Recording Food

After keeping a food journal for a few days, assess which foods you are going to keep in your personal, weight loss program. You want to enjoy food and find pleasure in it, so you certainly wouldn’t want any calories wasted on foods that don’t provide that joy for you!

However, remember that the foods you want to keep in your weight loss plan are HEALTHY foods! We aren’t talking about incorporating Oreo’s into your plan. There are so many healthy foods that you already enjoy and love that will also properly fuel your body. It’s important in recording food, every morsel, meal and any snacking gets recorded!

Food Journal for Understanding Behavior

Keeping a regular journal is an important key to understanding your behavior around food and to lose weight. Journaling can help us digest our thoughts. Our minds are masters at thinking, being a critical voice and a constant inner chatterbox. When journaling, we think and then write what we think. Journaling is a way to digest and process our thoughts, feelings, and experiences. It’s a contemplative process to get thoughts out and release emotions from our mind and body. This is extremely important because your body can retain everything your mind says. Holding onto thoughts and emotions wastes our energy and diverts our attention from our greater purpose. 


40 Journal Prompts for your Weight Loss Journey

40 prompts for your weight loss journal

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Being curious about your behavior is easy when you are mindful. Asking questions about why you do what you do, even when you don’t have reasons or solutions, can literally stop you in your tracks; helping to free you from the behavior you don’t want to engage in.

Food Journal Prompts

  1. What am I thinking about right now about embarking on a fresh start?
  2. What emotions do I feel when I think about food?
  3. How do I respond to the feedback of the scale?
  4. What reasons cause me to eat besides hunger?
  5. If I had a perfectly healthy day, what would that look like?
  6. What does the beginning of a new diet look like?
  7. How have my thoughts about food changed in the last 6 days?
  8. What food rules have I created or followed in the past that make it difficult to eat mindfully?
  9. What excuses do I tell myself that cause me not eat mindfully?
  10. What circumstances do I find myself in that encourages mindless eating?
  11. What lies do I tell myself to allow that binge or bite I shouldn’t take
  12. What brings me pleasure in mindful eating?
  13. What circumstances shorten the window between a trigger (seeing food) and a response (eating it)?
  14. What are some dieting beliefs worth challenging?
  15. What is my earliest memory of being concerned about my weight?
  16. What type of movement brings me the most joy?
  17. What food do I love that loves me back?
  18. What activities not related to food bring me pleasure and joy?
  19. In what areas of my life do I feel unfulfilled?
  20. How do I show my physical body respect?

Food Journal Prompts Continued

  1. What would it look like to commit to the daily process and not the results?
  2. How do I want to feel when I reach my physical goals?
  3. What is my immediate response when I eat something unhealthy?
  4. How will I notice when I’m in the middle of generating an excuse
  5. How will my life change when I reach my goal weight?
  6. What do I desire more in life than losing weight?
  7. How am I contributing to my family or the world in a meaningful way?
  8. What are some non-hunger reasons I eat?
  9. What will I be deprived of if I deprive myself of a binge?
  10. What roadblocks consistently get in the way of reaching my goals
  11. Dear body, I love you because….
  12. What is one thing I haven’t done because of my weight?
  13. Describe my comfort food. Why does it bring me comfort?
  14. What are 10 activities that make me feel the most relaxed?
  15. Identify someone who needs encouragement. How I give it to them?
  16. What fears do I have for sticking to an eating plan for life?
  17. What is one habit, if mastered would make healthy living easier?
  18. How can you turn a workout into mindful movement?
  19. What am I most grateful for about my body?
  20. How will I continue mindful eating for the next 40 days?

I’d love to hear in the comments what other food journal prompts you might add! Did this spark any others?

(print the following PDF to start your own food journal)

food journal template for weight loss

Here are some fun food journals I found on Amazon as well.

Hello New Me $8.42 currently.

Food diary for weight loss

Daily Food Journal 7.95

pages from a food journal

Book Factory Food Journal $7.99

book factory food journal

This has been an excerpt from my free weight loss ebook, The Purposeful Diet. Check out the full book here.

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