If you want to lose weight, you need to eat less — and if you want to eat less, it helps to write it down. When researchers studied the eating behaviors of female dieters they found that two of the most important tools linked to successful weight loss were a pen and notebook.Women who kept food journals and consistently wrote down the foods they ate lost more weight than women who didn’t.

I have been keeping food  journals for years…..people used to laugh at me and say I was “obsessed” with my weight. I shrugged it off and kept journaling, and it really does pay off. It held me accountable, and being able to see my good days and bad helped me to be more consistent with my diet. There are so many apps now to help you keep track of what you eat. One of my favorites is My Fitness Pal, but I still keep my journal the old fashioned way……..pen and paper!  Target has the perfect size journals that fit in my purse or small clutch. So if you are having trouble losing weight and NEVER kept a food journal, TRY IT!  It really will make a difference!!

All you need to get started is a blank journal or notebook, and a serious helping of commitment. Your journal pages will need to be big enough for you to comfortably record your food and notes for each day. You will also want a journal that you can realistically have near you throughout your day. So if you are going to take it to work, for example, choose a journal size that will transport well. You need to have it with you so that you don’t  get in a position where you are trying to write from memory. That rarely works.

For anyone thinking of starting a food journal, here are some helpful tips:

  • Be honest: record everything you eat
  • Be accurate: measure portions, read labels
  • Be complete: include details such as how the food was prepared, and the addition of any toppings or condiments
  • Be consistent: always carry your food diary with you or use a diet-tracking application on your smartphone

How many of you other Skinny Mom’s out there keep a food journal??