Keeping a food journal is a great way to establish 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 through a food journal after a meal with the following questions, or come up with your own criteria:
- • What food did you eat and in what quantities?
- • What was my mood during the meal, immediately following the meal, and 1 hour post meal?
- • Was the meal satiating? Was I full when I finished the meal?
- • Did I feel tired or sick after the meal?
- • Did I move through the meal with intention, paying attention to the food, and not succumbing to distraction.
- • Did I include foods I love and that make me happy?
- • 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 personalized, custom program. You want to enjoy food and find pleasure in it, so I certainly wouldn’t want any calories wasted on foods that don’t provide that joy for you! However, remember that these are HEALTHY foods! We aren’t talking about incorporating Oreo’s into your plan. There are plenty of healthy foods that you will be able to come up with that you love and will also properly fuel your body.
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.
YOUR BODY KEEPS AN ACCURATE RECORD, REGARDLESS OF WHAT YOU WRITE DOWN!
40 Journal Prompts for your Weight Loss Journey
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.
- What am I thinking about right now about embarking on a fresh start?
- What emotions do I feel when I think about food?
- How do I respond to the feedback of the scale?
- What reasons cause me to eat besides hunger?
- If I had a perfectly healthy day, what would that look like?
- What does the beginning of a new diet look like?
- How have my thoughts about food changed in the last 6 days?
- What food rules have I created or followed in the past that make it difficult to eat mindfully?
- What excuses do I tell myself that cause me not eat mindfully?
- What circumstances do I find myself in that encourages mindless eating?
- What lies do I tell myself to allow that binge or bite I shouldn’t take
- What brings me pleasure in mindful eating?
- What circumstances shorten the window between a trigger (seeing food) and a response (eating it)?
- What are some dieting beliefs worth challenging?
- What is my earliest memory of being concerned about my weight?
- What type of movement brings me the most joy?
- What food do I love that loves me back?
- What activities not related to food bring me pleasure and joy?
- In what areas of my life do I feel unfulfilled?
- How do I show my physical body respect?
- What would it look like to commit to the daily process and not the results?
- How do I want to feel when I reach my physical goals?
- What is my immediate response when I eat something unhealthy?
- How will I notice when I’m in the middle of generating an excuse
- How will my life change when I reach my goal weight?
- What do I desire more in life than losing weight?
- How am I contributing to my family or the world in a meaningful way?
- What are some non-hunger reasons I eat?
- What will I be deprived of if I deprive myself of a binge?
- What roadblocks consistently get in the way of reaching my goals
- Dear body, I love you because….
- What is one thing I haven’t done because of my weight?
- Describe my comfort food. Why does it bring me comfort?
- What are 10 activities that make me feel the most relaxed?
- Identify someone who needs encouragement. How I give it to them?
- What fears do I have for sticking to an eating plan for life?
- What is one habit, if mastered would make healthy living easier?
- How can you turn a workout into mindful movement?
- What am I most grateful for about my body?
- How will I continue mindful eating for the next 40 days?
(print the following PDF to start your own food journal)
Here are some fun food journals I found on Amazon as well.
Hello New Me $8.42 currently.
Daily Food Journal 7.95
And finally, here’s the dessert I’ve been enjoying this week for only 70 calories!! LOW CALORIE PISTACHIO PUDDING!!
Sugar Free Pistachio Pudding
- 1 package sugar free pistachio pudding Jell-O
- 2 cups skim milk
- Whisk pudding package with milk. Chill for 2-5 minutes