Ask Eliza for Weight Loss Help

The importance of journaling for weight loss

 Email Article  

Tweet  

  

  

 delicious  

  

  

Eliza,

Everyone I talk to about losing weight tells me to write down what I'm eating. This is irritating and hard to keep track of. Do I really need to do this? Why?
Tom Joyce



Dear Tom,

This is a really great question! The answer really lies in scientific research to be honest. Research shows us that keeping a food log, or a food journal, is the best predictor of long-term weight control success. What I mean by that is, those who keep a food log are the most likely to be successful at weight loss long-term. This is applicable to ANY "diet" or weight control program out there. You asked why this is important. The answers are many. Here are a few reasons.

1. Keeping a food log offers immediate feedback. If you are struggling with "why" you aren't successful in meeting your weight management goals, this will help you look back and understand where you might be able to make some changes to your program. For instance, if you are feeling confused about what might be getting in your way, you might look back and see that you have been eating too many calories over time, or too many sweets, etc. etc. Without writing things down your mind tends to forget when and how much you ate. This could lead to not meeting your goals

2. Writing down what you eat holds you accountable to yourself and what you put in your body. If you know you have to write down what you are eating, you are less likely to indulge in things that you know are not good for you. If you are hesitant, or feel uncomfortable writing down what you have just eaten, perhaps your feelings are a reflection of eating something you wish you wouldn't have. When we are putting healthy foods in our body, we generally won't have any trouble writing those foods in a log. In fact, we might feel proud to do so.

3. Another reason writing in a food journal is useful is to help us set and achieve clear goals. When we write in a log or a journal, this allows us to set and achieve goals. For instance, I might set a goal that I am going to eat between 1500-1800 calories for the next 5 days. If I am consistently keeping track of my calories, I can easily track if I have achieved that goal after 5 days. This is a good way of practicing meeting small and large goals. As we get good at meeting our nutritional goals, we can try and meet our exercise and weight goals as well.

I hope this is useful, Tom. Keeping a food log is not the only answer, but it is one of the most surefire ways you can achieve long-term success.