People who write down what they eat often make better food choices. Starting a food journal is the easy part but keeping it going?
That’s where it gets tough. Life gets busy, we lose motivation, and before we know it, the journal is forgotten or it just ends up making us feel bad for not keeping up with it.
Accuracy is kind of the whole point of a food journal. Like, what’s the use of scribbling down “had breakfast” if you don’t include what that breakfast was? So write it ALL down. Even that random handful of cashews you grabbed. It counts.
And don’t just stop at meals log your drinks too. Coffee, water, smoothies, wine, everything. Liquids can add in extra calories or sugar without you even realizing it. Plus, staying hydrated is huge, so keeping tabs on how much water you’re drinking versus how much Diet Coke you’re drinking might surprise you.
If you’re having oatmeal, break it down: oats, honey, nuts, milk you get the idea. This isn’t about being fancy; it’s about knowing exactly what’s going into your body. Trust me, once you start paying attention, you’ll have way more control over those sneaky little habits adding up.
Alright, let’s talk about Calories. If you’re trying to lose weight, gain weight, or just maintain where you’re at, getting a handle on how many calories you’re actually eating is key.
If you don’t already have a food scale, it might be worth getting one. Guessing portion sizes can be way off, and a food scale helps you know exactly how much you’re eating. That way, you’re not left wondering if that “medium” bowl of pasta was actually a large one.
Here’s a simple tip: before you make any changes to your diet, spend a few days just tracking what you normally eat. Once you see your usual portion sizes, you’ll have a better idea if anything needs adjusting.
Maybe you’re eating more snacks than you realized, or maybe you’re not eating enough at lunch and ending up really hungry by dinner. Either way, understanding your habits is a good first step.
When and where you eat can tell you a lot about why you’re eating. Are you munching on chips at 10 PM because you’re actually hungry, or is it just habit? Do you always grab a pastry during your work break because everyone else is doing it? Writing down the specifics like the exact time and location can help you spot these patterns and figure out what’s driving them.
Try to get detailed. Did that snack happen at 3:15 PM while you were stuck in a meeting? Or was it 8:47 PM on the couch while watching your latest TV series? The more precise you are, the easier it’ll be to pinpoint habits that might need a tweak or ones that are totally fine just the way they are.
How do you feel after eating? Do you feel energized and focused, or tired and slow? Try writing down how you feel right after eating and even how you feel before you start. Keeping your journal nearby makes this easier.
One thing to remember: your body takes about 20 minutes to realize it’s full. So don’t rush to write right away. Give it a little time. Also, pay attention to your hunger levels. Are you starving before dinner because lunch wasn’t enough? Are you still snacking at night even though you’re not really hungry?
And watch how different foods affect your energy. Some might leave you feeling heavy or bloated, while others help you feel clear-headed and calm. Noticing these patterns can help you figure out what works best for your body.
Once you’ve been at this journaling thing for a week or so, it’s time to flip through your notes and look for patterns. Are there certain foods that make you feel great or terrible? Do you notice you’re more likely to overeat when you’re stressed or bored? These insights are where the magic happens.
If weight loss is your goal, pay extra attention to when and why you might be overdoing it. Are you snacking more than you realized? Do weekends turn into a free-for-all while weekdays are super strict? These trends can help you find balance without feeling deprived.
Let’s be real if you’re new to this whole food journal thing, starting from scratch can feel a little overwhelming. That’s where templates come in clutch. They’re like cheat codes for journaling! Instead of stressing about how to organize everything, you can grab a pre-made template and hit the ground running. Trust me, it’s a game-changer.
If you really want to get the most out of your food journal, don’t just focus on the day-to-day zoom out a little. Tracking your eating habits daily, weekly, and monthly gives you a bigger picture of what’s going on. For example, maybe you eat super healthy Monday through Friday but let loose on weekends.
OnPlanners has some awesome templates that make this process a breeze. They even help you figure out your ideal portion sizes, which is great if you’re trying to fine-tune your meals. Pro tip: set a calendar reminder to fill out your weekly and monthly templates. Life gets busy, and it’s easy to forget but consistency is where the magic happens.
Now, if you’re someone who likes to keep tabs on both food and fitness, there are templates for that too. WebMD has one that’s perfect for figuring out the balance between calories in and calories out. It’s like having a personal trainer and nutritionist rolled into one handy sheet of paper (or app). If you’ve ever wondered how your workouts and meals work together, this is the way to find out.
Keeping a food journal is all about consistency. You don’t have to be perfect just committed. Start by writing down everything you eat for a few days.
Once you’ve got that habit down, take a step back and look at the patterns. What’s working? What’s not? This can help you make big changes over time.
And hey, if you’re ready to take control of your health and life, there’s no better time to start than now.
Using templates, tracking your meals, or just staying consistent, every step counts.
TL;DR
I know the idea of keeping a food journal might sound like just another thing to add to your already overflowing responsibilities. But hear me out this isn’t about perfection; it’s about awareness. It’s about understanding why you eat what you do and how it makes you feel. And honestly? That’s empowering.
When I first started keeping a food journal, I was surprised by how often I was snacking late at night. I didn’t even realize it until I saw it written down.
That bit of awareness made a big difference. I didn’t cut out cookies or treats completely but I did start enjoying them more intentionally, instead of just eating out of habit while scrolling on my phone. Those small changes really started to add up over time.
If you’re looking for more tips like these or just some lighthearted takes on parenting, family life, and all the messy, beautiful moments in between come hang out with me over at austinplease.com. I’m always sharing new ideas, personal stories, and ways to make life a little simpler.
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