Many of us resolve to lose weight and reclaim our health each New Year. While we start off motivated, willpower often fades within weeks as familiar habits creep back in.
Lasting change requires more than good intentions – it requires forming new habits. Research shows keeping a daily weight loss journal is one of the most effective tools to do this.
A large study found women who logged meals lost twice as much weight as those who didn't track intake. Writing everything down promotes mindfulness and accountability.
Harvard Health Blog’s article, “Why keep a food diary?” states:
Research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior. In one weight loss study of nearly 1,700 participants, those who kept daily food records lost twice as much weight as those who kept no records. [1]
It highlights eating patterns, triggers, and excesses you might have missed otherwise. Tracking calories also keeps your daily goals top of mind.
A food diary can be handwritten notes, an app, or voice memos. The key is recording:
What you ate and drank, including snacks and tastes
Portion sizes as best you can
Time and place
Hunger before and after meals
Your mood and any triggers that led to cravings
Reviewing each day provides insights. You can pinpoint triggers like stress, fatigue, or boredom leading to overeating. You can also identify habit loops to replace with healthier rituals.
The journal allows you to see overall eating patterns, not just momentary choices. Accounting for every bite keeps you conscious rather than mindlessly grazing. And answering to your diary helps you stick to nutrition goals.
Making brief notes takes just minutes but builds awareness and discipline. Regular journaling establishes healthy habits that become second nature.
If weight loss is your New Year’s resolution, try food journaling. This simple act of tracking diet and habits daily can double your success. Staying accountable to a weight loss diary leads to positive lifelong change.
As women, we often put our own needs last while caring for others. But we deserve to feel healthy and strong at any age.
So make 2024 the year you prioritize your wellness. Commit to journaling as a tool to reach your body and lifestyle goals. The small effort required leads to outsized rewards.
Hugs,
Jami
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