Food Journaling For Weight Loss Review

I'll admit it: I weigh more now than I ever have in my entire life. Two kids, stress, death of a close relative and hormones have all played a role in it. There's no way around it.

 I really have tried many diets:

1) Atkins - lost 10 pounds, stopped, gained 15
2) Slim4Life/Diet pills - Not a pleasant experience
3) Weight Watchers - lost maybe 5 pounds, just not for me
4) Jenny Craig - not really into the prepackaged meals

Like I said, I know diets left and right. What has worked, and I'm 15 pounds lighter in 2 months, is journaling.

Here's how you journal:

1) Grab a notebook. It doesn't have to expensive or one made for food journaling. Just a regular Meade notebook and a pen really is all you need. If you want to journal your work outs too, grab a second notebook - it works easier than to have both stats shoved into one. I've noticed that when I included my work out in the same notebook, I would end up eating more because hey, I worked off those calories anyway! 

2) If you eat something, jot it down. Remember this is for no one but you. No guilt trips. Nothing.

3) If you want, at the end of the day add up the calories to the best of your ability. The point isn't to fear calories. Calories aren't meant to be feared. The point is to understand what's going into your body and changing your lifestyle. The moment you know you favorite onion rings are 500 calories, life changes.

4) Figure out how often you want to weigh and measure yourself. If you don't have a cloth tape measure, get one. I weight myself weekly and measure myself monthly. The reason - you don't know how far you come unless you write it down. Other people don't have to know the weight, but it's also a good way to stay honest with yourself.

5) Keep at it. Remember that it's okay to fall. If you eat 5000 calories one night, don't starve yourself the next. It's okay. Life goes on. I highlight everything I know I overate - it's not that you can't have the piece of chocolate cake. It's that you don't need it all.

Literally anyone can have a food journal.

The pros:

1) It holds you accountable without the guilt trips - if you over eat or don't write everything done, you're only hurting yourself. No one is going to tell you off. No one is going to give you THAT look. It's okay.

2) It's easy - if you get a smaller notebook, you can put it in a purse or pocket easily. It doesn't have to be obvious. Let's be honest - do you REALLY want your coworker knowing that you are dieting?

3) It's realistic - you need to know how much you're eating. Portion size is key here, and journaling really helps realize the difference between the 3 servings you're used to and the 1 serving that will do just as well. It takes time, but there will come a point when you make better decision. I remember the first time I went grocery shopping before dinner (EEK!) and didn't walk away with a donut. I told myself I didn't need those 250 calories.

The cons:

1) You can become obsessive - it's easy to fear calories. All of a sudden that apple looks just like 60 calories. This is making a lifestyle change part, not just a different bad habit.

2) No support community - if you need support, you need support. It's as easy as that. If you thrive on people cheering you on, by all means go find it!

3) No direction - if you don't know how to diet or where you should start, talk to a doctor. If you're used to eating 3000 calories a day, dropping to 1200 calories overnight won't be healthy.

Overall, I know this works. I've seen it work. Before I started journaling, I didn't know that I ate 3500 calories a day. Now, after 9 weeks, I'm down to 1700 calories. I've lost 15 pounds and kept them off. Each week I can tell you EXACTLY where I had a weakness, and the next week I remember it. I'm changing my mindset and lifestyle, not just my weight.