Log it to lose it! How food journaling gets you to your goals faster.
Second only to scheduling and prioritizing—or where we are spending our ‘life capital,’ our nutrition is one of THE MOST influential aspects of our overall health and fitness.
What we eat determines how we feel: how much energy we have, how well we perform when we exercise, and often how we feel about our bodies and ourselves.
Based on my own personal experiences, and my experiences as a personal trainer and health coach, the absolute best place to start is to a) get really honest with yourself about your current eating habits/patterns, then start making informed choices and changes.
We also have to accept a few truths to make forward progress with our weight, quality of nutrition and eating habits:
- There is NO magic nutrition silver bullet solution.
- There are no miracle fat loss or weight loss superfoods.
- There are no magical macronutrient formulas.
- Just because ‘X’ approach worked for our friend, sister, mother, cousin does not mean it will work for us (and who knows if it will work long-term for them).
- Chances are, we really don’t have a very accurate idea of how much/how many calories we are consuming each day.
In order to get the results we want, we have to be willing to put in the effort of figuring out what our food intake really is at the moment.
We must have the patience and persistence to implement a variety of small changes, over time, to see what work for us and feels right for our bodies and lifestyles.
Truly, it’s this approach and process that’s helped me stay in maintenance mode for the past several years with low effort. High awareness, yes, but low overall effort.
So, how are YOU feeling these days?
- Are you happy with where your fitness, diet and health are at?
- Do you have good energy most days, or are you feeling not as great as you’d like?
- Are your pants feeling snug?
- Are you not seeing the results you’d expect to be seeing from the exercise/hard work you’re putting in?
If you’re feeling like you’d like your results to show up more, your waistline to tighten up, to have more energy and stamina throughout the day, then it’s time to (re)evaluate your food intake.
One of the best, most straightforward ways I know to (re)evaluate our current food intake/eating patterns is by using some kind of food journal or tracking tool. If you’re a fan of using techie tools/apps to track things, then you’ll want to check out MyFitnessPal’s tracker and/or LoseIt!’s tools.
I’m partial to old-school handwritten tracking, and I’m especially fond of my own Favorite Food Journal (you can grab a downloadable copy with this link RLF Daily Food Journal 2016). I like that it’s easy to carry with you, jot down notes in the moment and really SEE the whole scope of each day’s intake easily (without scrolling, etc.)
Plus, most of us stare at screens enough throughout the day, and there’s something to be said about the act of writing that ‘sticks’ with our brains a bit more than simply scrolling and clicking 😉
Like I said, I’m a little bit old-school 😉
No, it’s not slick or sexy, and I’m not going to show you a 6-pack abs shot to entice you to use it, BUT using this food intake/eating patterns tracking tool is VERY effective.
Because tracking your food/food journaling, especially in a way that also tracks your emotions, challenges and locations, reveals:
- Scheduling deficiencies—the times of the day(s) when we have problems or issues.
- Low willpower times of the day(s)—the times in the day(s) when we are most likely to make poorer decisions about what to eat or just eat too much of something.
- If we are underfeeding ourselves—letting our blood sugar drop too far so that we feel poorly and/or make less helpful decisions about what to eat.
- Imbalances in macronutrients or food groups–We might think we’re getting enough vegetables, or protein or not eating that many starchy carbs or sugary treats, but when we write things down we see the absolute evidence/data of what we are really consuming each day/week
- Low meal satisfaction/unmet needs—those times when we ate something that seemed like it was healthy and/or should be filling, but it wasn’t and we went back sooner than is ideal to eat more or eat something else.
When we review our data from our journaling, we can see ‘where the wheels come off,’ so to speak.
It becomes so much easier to objectively identify the patterns, triggers and tendencies that tend trip us up the most, and/or where we can make impactful improvements in our eating choices and patterns.
The information they recorded has helped them see, without guilt or judgment, where they were most likely to make poorer decisions AND to be able to relate those decisions to a distinct cause. This in turn gave them the information they needed to come up with a strategy for dealing with those moments/triggers.
Honestly, most of the time a little more planning and scheduling gave them an easy solution for avoiding those pitfalls.
BUT they wouldn’t have been able to identify what needed to be done to help themselves out if they hadn’t recorded several days in a row to objectively see what was really going on in their lives!
So while it’s a little tedious, food journaling can be one of your biggest allies in creating a healthier lifestyle, getting closer to your body composition or performance goals, and just generally feeling like you are more in charge of your circumstances and less blown about by life.
Food journaling puts you back in the driver’s seat!
Now, some people have a tough time using food journals because, well, they don’t like what they see, or are embarrassed about what they’re really eating or doing. It’s often pretty easy, especially for women, to attach feelings of shame and guilt to food and our eating habits.
Here’s what I have to say on the subject:
I can’t emphasize enough that all of the food journaling you do and behavior change exercises related to your food intake and eating habits is 100% Shame-Free.
Recently, I read a great quote from Josh Hillis in his book, Fat Loss Happens on Mondays, which can help shift an embarrassed-to-write-it-down mindset into a more pragmatic one:
“If you’re judging you food journal, you need to grow up.
Beating yourself up is the opposite of taking responsibility.
Taking responsibility with food is looking without emotion at actions that work or don’t work for your goals.”
What I encourage you to do, this week and from here on forward, is to approach food and your eating habits more objectively—like they are facts or pieces in the puzzle of your fitness, not ‘good or bad’ things.
Stay mindful about your attitude towards food—it could be the perspective shift that allows you to move forward more at peace with your nutrition habits and any needed changes.
The big picture goal in using your food journals in the weeks to come is this: to look at which actions are working for your goals and which ones aren’t.
So if you haven’t started, or you’ve been feeling resistant to using the food journal, I hope this blog post has given you some reasons to reconsider and maybe a little motivation to start journaling tomorrow!
**For the next 8 weeks, I’ll be sharing practical and actionable steps and strategies to get your diet back on track and start creating a more ‘Livable Diet’–learning to eat in a way that meets your needs and your wants without actually dieting.**
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