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How to stick with a food journal

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Did you know that keeping a regular food journal may help boost your weight loss success? Recent research published in the journal Obesity shows that it takes about 15 minutes per day, and it isn’t about how detailed your entries are, but more about how often you log. Those that use their food journal most frequently (3+ times per day) shed the most pounds.

“When we pay attention to what goes in, we are more aware of the decisions we make and our typical eating habits. Tracking what we eat is a way to cultivate this awareness, and it also encourages accountability to ourselves,” explains Marni Amsellem, PhD, a clinical psychologist based in Connecticut and New York. “Compliance, or regular tracking, is key.”

Of course, there’s a gap between knowing that consistent food journaling is good for you and actually making it a habit. Here are 4 ways to learn how you can increase your motivation to stick with a food journal for long-term weight-loss success:

MAKE IT EASY
A food journal that’s convenient to use and accessible 24/7 will set you up for success. You can be motivated to stick with a food journal by keeping it somewhere you can always find it. It’s simple. If something is convenient for you to do, you will be more likely to follow through with it. If you’re short on time, try taking a picture of your food and logging it later.

SET REMINDERS
Setting alarm reminders on your phone before your typical meal times can make your eating decisions more mindful. Rather than waiting until the end of the day (and struggling to remember everything), try to enter food in your journal before you eat it, adds Dr. Craig Primack, president of the Obesity Medicine Association.

GOAL SETTING - SHORT TERM
Research shows regularly writing down goals and monitoring your progress can help motivate you to change for the better. Schedule some time each week to record a specific goal that will help you adopt new healthy eating habits. For example, you might aim to increase your daily water or decrease your soda intake. Changing your behavior one small step at a time will help you transform your habits for the long-term, which will, in turn, ultimately help you reach your weight loss goals. At the end of the week, look back at your log to see how you’re doing. This can help motivate you to keep up the healthy habits.

NOBODY IS PERFECT
Life can be busy and stressful, and forgetting to track a meal or snack (or even a few days worth) is to be expected. Rather than giving up when your record is less-than-perfect, be understanding about your challenges. If you’ve slacked off tracking food for a while or you’re not so happy with what you’ve been eating lately, you can boost your motivation by being compassionate with yourself. You can always return to your food journal at the next snack or meal and having a consistency-beats-perfection mindset will help you succeed long-term.

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