One of the best ways to keep yourself motivated and on track for reaching your healthy weight goals is by weight loss journaling.
When we write down what we eat, how much exercise we get, and our feelings about the journey ahead, it’s easier to stay on course because you’re not just thinking about what needs to happen, but also writing it down.
This blog post will give you tips on finding the right journaling style that works for you as well as some ideas for things to write in your journal so that you can be successful with weight loss!
7 Benefits of Weight Loss Journaling
1. Track your progress
Keeping a weight loss journal is an easy way to track your progress.
When you have tangible evidence of how far you’ve come, it’s easier to stay motivated and push through any tough moments.
Each time you fill in an entry in your journal, take a few minutes to reflect on what worked well and what didn’t go as planned.
This will help you tweak your plan as needed to make sure that you’re still on track.
2. Collect data points
In addition to tracking your progress, keeping a weight loss journal also helps you gather data points.
By writing down what you eat and how much activity you get on most days, you can start to see patterns emerge.
For example, if you realize that every time you have a meeting with your boss, you tend to overeat, you can start to make changes in order to counteract that.
Or, if you notice that you always feel more energetic on the days when you walk for 30 minutes, you might want to try including more walks into your weekly routine.
Collecting data points like this can help give you an idea of what works (and what doesn’t work) for you, making it easier to make healthy choices in the future.
3. Increase awareness and accountability
One of the biggest benefits of weight loss journaling is that it increases your awareness.
When you’re constantly aware of what you’re putting into your body and how much activity you’re getting, you start to make different choices without even realizing it.
For example, if you know that you always feel more sluggish after eating a big lunch, you might start to pack a light salad instead.
Or, if you notice that you always feel more motivated to work out after writing in your journal for a bit, you might be more likely to put on your running shoes and head out the door.
If you notice that you tend to overeat by cleaning your kids’ plates in addition to your own, you might start to put a limit on how many servings of food they can have, or be ok with storing their leftovers for the next day.
The more aware you are, the less you’ll eat mindlessly, and the easier it becomes to make healthy decisions without even thinking about it.
Increased awareness is key when it comes to making healthy choices for yourself!
4. Share your progress to get support.
Having a weight loss journal is very helpful if you’re working with a weight loss coach, personal trainer, or nutritionist because they can see what you’ve been eating and how much exercise you’ve done.
But even if you’re not working with someone, sharing your progress with friends and family can help keep you accountable.
When they know what you’re doing and how well you’re doing, it’s harder for them to let you slack off!
Plus, it feels really good to be able to share your successes with others.
5. Reflect on your food choices.
When you’re journaling about your food choices, you’ll be able to reflect on your food choices and how they affected your mood, energy levels, sleep quality, etc.
For example, if you had a bowl of ice cream late at night, ask yourself why you decided to have that particular food.
Was it because you were feeling stressed? Bored? Hungry?
When you can identify the emotions that lead to unhealthy eating choices, you can start to come up with strategies to deal with those emotions in a healthier way.
Related Post: The Ultimate Guide to Clean Eating for Beginners
6. Processing thoughts and feelings.
When you journal, it gives you a place to process your thoughts and feelings.
This can be really helpful, especially if you’re feeling overwhelmed or stressed.
Writing down your thoughts and feelings on a piece of paper or a computer screen can help you to get them out of your head and physically separate yourself from your thoughts and observe them like a watcher.
This can help you to gain some clarity and to come up with a plan of action.
7. Reduce stress.
Journaling is also a great way to work through emotional issues.
If you’re feeling sad, angry, or frustrated, writing about those feelings can help you to understand them better and eventually work through them and reduce your stress.
When you’re stressed, it’s easy to turn to food for comfort, but when you have a place to express your thoughts and feelings, it can help take some of the pressure off.
Stress is one of the biggest obstacles when it comes to weight loss!
What should I write in my weight loss journal?
When you’re starting out, it might be helpful to write down your starting weight, measurements, goals, and your why for wanting to lose weight.
Then each day, record:
- your weight first thing in the morning
- your body measurements such as waist (especially if you’re trying to lose your mommy belly pooch like I was) first thing in the morning
- list of all drinks you had that day and when you had them
- list of all foods you ate that day and when you had them (and optionally how you felt after eating them)
- if you worked out, include a list of the exercises that you did and how long you exercised for.
- how you feel about the foods you ate and your weight loss journey
All of this information will help you to track your progress over time so you’ll have a better understanding of what works well for your body and what doesn’t.
Weight Loss Journal Prompts
To help you clarify your weight loss goal, here are some weight loss journal prompts to get you started on your journey:
1. I want to lose weight because…
2. My ideal body looks like…
3. My ideal body feels like…
4. Being at my ideal weight changed my life because…
5. My favorite things to do to stay active at my idea weight are…
6. My top 5 favorite foods that I enjoy at my ideal weight are…
7. The main emotion driving my weight loss goal is…
8. In one year from now, I see myself…
9. My current top 5 favorite foods are…
10. I eat because…
11. When I look at a full-length mirror, I see…
12. The challenges I face as a result of my excess weight are…
13. I give myself compassion and grace because…
14. I appreciate my body because…
15. I am grateful for myself because…
When it comes to journaling, there are no rules – it’s all about what works best for you!
Some people prefer to write in a diary format, while others like to bullet point their thoughts.
Experiment until you find a style that you feel comfortable with and stick with it!
The benefits of weight loss journaling are undeniable – so start journaling today and see how it can help you on your weight loss journey!