Can Keeping a Food Journal Really Help You Lose Weight?


I’m sure you have heard about food journaling by now. With apps like MyFitnessPal, Rise Up, My Diet Coach, FoodNotes, and countless others, it seems like most people who decide to get fit tracks their food now.

But, did you know that having a food journal is one of the most powerful tools you can have when it comes to weight loss? There is one caveat though, you must be honest with your food journal. You must write down everything that you eat and not try to skim it.

The benefits that come with keeping a food journal are many, though. And surely make it worth your while to commit yourself to it.

Know what you’re eating and why

When you keep a food journal, it makes it that much easier to know exactly what you’re eating throughout the day and the portions that you eat. Consistently keeping a food journal allows you to keep track of your portion controls so that you’re less likely to overeat or binge eat. And if you take it one step further and keep a food mood journal, you’ll be able to know why you ate the things that you ate. A food mood journal keeps track of everything that you eat, when you ate it, how much you ate, and how you were feeling when you chose that particular food. Were you bored and grabbed a bag of chips? If you noted that down, you will be more able in the future to combat boredom with an activity that didn’t involve eating.

How eating alone versus eating with other people can change your eating habits

For a long time, before I started a food journal, I couldn’t quite understand how I wasn’t losing the weight that I wanted to even though I ate under my calorie goals and healthy. It wasn’t until I started keeping a food journal that I discovered something. When I ate by myself, which was the case during the day, I did very good. My portion control was on point and I ate healthy foods. When I ate with my wife during the evening meal, portion control would go out the window and I snacked more after we ate. By keeping track of what I was eating I soon realized that when I ate with my wife, I was more focused on talking to her and would just mindlessly eat. The same with snacking, I would mindlessly snack while we watched TV of an evening.

When I started keeping a food journal, I was able to monitor those behaviors and start to eat more mindfully during the evening meal and stopped mindlessly snacking while we watched TV. And the weight that was stubbornly sticking around just melted off.

Discover any food intolerances you might have

You might have food intolerances that you might not even be aware of. Keeping a food journal can help you discover any that you might have. When you start keeping a food journal, you will start to notice if you start to feel ill or if you have skin disturbances after you eat certain foods. If you do start noticing that you feel ill after certain foods, a food journal will help you keep track when you try an elimination diet to see if you do have intolerances.

There are many more benefits to keeping a food journal. If you’re serious about your weight loss journey, this is a powerful tool that you don’t want to forget about.

I can help you with starting a food journal. If you would be interested in working with me, schedule a free 30-minute discovery call and we’ll chat.