Benefits of Food Journaling?

[endorphin_junkie]

My eating patterns have a long history of ebbing and flowing from strict discipline to embarassing. Like many others here I'm a late night nosher and can blow a disciplined days eating in the last 90 minutes of the day. I've been nicely disciplined as of late and am thrilled to be fitting into my summer clothes (that didn't fit in March) as well as some that I haven't worn in 2 years. I have noticed a weakening in my discilpline and want to nip it in the bud. Yesterday on a whim I picked up a blank lined spiral bound book titled 'I'm Just Here for the Food-Cook's Notes'. It's a clean slate this morning and represtents the same for my resolve to reclaim my discipline. Please help me understand what food journaling has done for you and it's role in keeping your resolve strong. Thanks so much everyone

Take Care
Laurie

 

[stephl]

Food journaling helps me keep track of exactly what I've eaten and drank. Just helps me to be more disciplined, I guess. I journal online and track calories, carbs, fat, protein, etc. on sparkpeople.com. It's working really well - I can see exactly what I'm eating and why I am (or am not) seeing results! I think keeping a food journal (in any form) is an invaluable tool in losing weight and keeping it off.

Stephanie

 

[Jacque1038]

My problem with losing weight is I tend to pick a lot. I get a handful of dried fruit here, a couple of cashews there; by the end of the day who knows how many extra calories I added. However if I keep a food journal it helps me keep better track of how all those extra calories add up. It helps keep my snacking under control.

 

[hootski]

I use DietPower for tracking calories, and macronutrients and I find that it keeps me very aware of how I'm doing as far as keeping things balanced. The more balanced I eat, the more my energy levels stay constant. Plus of course it keeps me from eating over the amount that my body can burn in a day and as a result my clothes fit mucho better!

When I get lazy about tracking, even if I'm still trying to eat healthy, the fat stores start to slowly creep back, and so do the late afternoon "I want to crash on the couch" moments.

Ya, it's just one more task to add to your day but there's definately a pay off.

Heidi

 

[marcy]

Food journaling has definitely helped me. Since I started keeping a journal in February, I have lost 25 pounds. It helps me keep track of my calories, fiber, protein, fat (I have a hard time with this!) and carbs. This way I know how much I'm getting and what I need to cut down on. When I write it down, it forces me to be in control of what I'm eating and helps me make better food choices.

Marcy

 

[chichilarees]

I agree with everyone and also have to add that it makes it easier to curb a craving when you have to write it down in black and white in your journal- makes you think twice about eating it (is it really worth it?) and as an added bonus at the end of the day sometimes I haven't eaten enough calories and get to indulge in a little snack!
Heather

 

[endorphin_junkie]

Thanks for taking the time to respond everyone Accountability and getting to know my eating patterns better are my prime incentives. It's already forced me to notice the little mouthfuls that I sneak in as I prepare food, do paperwork, or get restless. It all adds up even if the choices are pretty clean. I've really enjoyed reading your responses Any other journalers out there feel free to share your experiences Thanks!

Take Care
Laurie

 

[newswoman13]

Good topic!

I've been journaling on and off for the past month...I struggled with doing it b/c I didn't want to "obsess" about "diet" like I have in the past. So, the keys for me are to journal because it holds me accountable for my own "picking", but also, not take myself so seriously in sticking to a rigid plan -- allow for flexibility but be aware. Do what works, right?

Anyone wanna comment on that kind of experience...overcoming obsessing but at the same time, taking care, taking charge?

Thanks.

 

[Faithnveggies]

I use this tool off and on. Its effectiveness sometimes wears offx(
But, when I am in the groove, it is really helpful to put a little heading called fruits and veggies in there and make sure I put at least 6 servings checkmarks down for that. I also do one for water and make sure I have 8 glasses. So if 5 pm rolls around and I have had mostly healthy junk food but no fruits/veg, I know I better build a humongo salad.

Another way food journal helps me is that I can go back and look at things from previous times and remember things I haven't fixed for awhile.

good luck

 

[brickhouse]

I obsess too much about the calories/fat/protein/etc. This year I've been using the WW Core plan theory of noting what your hunger level was before and after you ate.

0~ Very Hungry/Starving
1~ Hungry
2~ Getting Hungry
3~ Satisfied/Comfortable
4~ Full/Not Hungry
5~ Very Full

I also note my mood and the time I ate. I made an excel spreadsheet for myself and carry it with me (at work) and home on the weekends. I know the rough amount of calories etc in most foods and just try to watch my portions. The acountabilty comes with writing down all the tootsie rolls I've had....

Jeanette

 

[gym_mom]

I started journaling when I joined WW last year. It helped me to lose almost 50 lbs and it is a great tool. Even now that I'm done losing, I still journal on most days in order to keep control of what's going in my mouth. I, like many with a weight problem, tend to not notice the handful of nuts, couple of chips, few spoon fulls of hubby's ice cream, one slice of cheddar cheese - next thing you know you've gained 5 lbs and can't figure out why. Journaling forces me to be aware.

I've also used the tactics listed above, noting how hungry I was when I was eating, what time of day and kind of mood I was in . As much work as it can be, it gave me tremendous feedback. I don't record all those details all the time, only when it feels like I'm slipping out of control again. But it's a tool that I plan on using for the rest of my life. I never want to be that overweight again.

 

[jamarba]

Food journaling has helped me to whittle away at my waistline. I was eating good foods but I was eating too much of it. Now, I know where the calories are coming from and how much fat, carbs and protein I'm eating. I've only been doing this for about 2 years but it works for me. It helped me to realize that sometimes I was eating out of sheer boredom or because someone else was eating.