You might have thought about keeping a food journal, but have you ever really done it?
If you have, maybe you discovered that it was useful in helping you lose weight, or uncovering a food intolerance, or just becoming more aware of what you’ve been eating.
It’s a tool I suggest to all my clients because I know it can work for all these reasons.
But there’s also one thing I want you to watch out for when using a food journal.
So let’s start with why I think it’s a good idea.
The most important reason you should keep a food journal is that it makes you aware of what you’re eating.
I know you may think you know what you’re eating, but until you write it down you’re probably underestimating the quantity (and maybe even forgetting certain foods).
I’ve seen it so many times when working with clients and with myself.
It’s not a conscious thing, we actually believe what we’re saying.
But when we write it down, we see the truth staring back at us in black and white, and this can be a real eye opener.
Sometimes just that alone is enough to change your eating habits.
Another important thing is that your food journal can help you track the time of day you’re eating.
You may notice a pattern in your daily eating habits that could be important.
For example, I’ve discovered that I crave salt every afternoon. So, if there are chips in the house when I get home from work around 4:30, chances are I’ll quickly find myself with salty, greasy hands.
However, because I’m aware of this 4:30 habit, I can pre-empt it by having something healthier on hand like apples and peanut butter (that’s worked for me in the past), or hummus and veggies.
Or I can plan my day differently so I have an activity outside the vicinity of the kitchen to do at that time… Like do a workout, go for a run, or walk the dog.
Finally, your food journal can help you notice a link between your feelings and your food habits.
I know this will sound tedious, but try it for just a couple of days, it will surprise you.
Each time you eat something, record in your journal what it is (and approximately how much), what time of day it is, and how you’re feeling just before you eat it.
And when I say feeling, I mean two different kinds of feelings.
First is how your body is feeling. Are you hungry? What are the symptoms of hunger you’re experiencing? Are you not hungry?
Then, I would have you write down your mind is feeling, or your emotions. What are you feeling at the moment you’re about to eat? Happy? Sad? Angry? Bored?
Also record how you’re feeling while you’re eating that food. Release? Relief? Anxiety? Stress?
And then, after a couple of minutes, write down how you’re feeling after you’ve eaten it. Satisfied? Guilty? Angry? Gross?
Uncovering how you’re feeling, and whether you’re hungry or not, are huge clues that can help you resolve your issues with food.
Now, those these were all the positives for keeping a food journal: Awareness of what you’re eating, when you’re eating, and why you’re eating.
But there is one negative I want you to be aware of.
Although many dieticians and nutritionists might actually counsel you to do this, I don’t believe it’s a good idea for a lot of people.
And that’s weighing and measuring your food.
Growing up, a good friend of mine and a close family member both suffered with anorexia nervosa, a form of disordered eating.
Part of this disorder is a compulsion to control food intake to the nearest gram and teaspoon.
Luckily, they both overcame it and are healthy today, but I’ve always been extra sensitive to the pitfalls of this practice.
So, of course it’s up to you, but I believe that using a food journal, learning your hunger signals, and working on your emotions as they relate to overeating are the most powerful things you can do to change your eating habits.
Have you tried a food journal? How did it work for you?
I’d love to hear from you on how keeping a food journal has helped or not helped you, and your ideas about it. What you have to say may just help someone else.
Just add a comment by clicking on the comment link below… Thanks!
Keep moving forward my friend,
Debbie
PS If you’d like to try out Yoga or Boot Camp (which has now moved indoors), there are 4 more weeks left in the fall session… just let me know and come out and try a class for free… and bring a friend!