Writing down your daily intake of food and drinks is a fantastic way to track your progress with weight loss. By writing everything down that enters your body, you can see where the extra calories are at and also can use the information to modify your next meal. It also makes you accountable for everything you eat. By knowing that you must write everything down, you are less likely to overeat.
Step 1
Purchase a notebook or journal. The preferred type is a 2- or 5- subject notebook.
Step 2
Write "Food Journal" on the outside cover. This will help keep the journal from being used for other reasons and will help you keep track of it.
Step 3
Start each day with a new page in your journal. Write the date at the top of the page and any notes that you need easy access to. These notes can include your weight goal, your current weight, calorie allowance and other goals.
Step 4
Write your daily intake down in your journal. Include what foods and beverages you consumed, the portion size, calorie value and any other information you feel needs to be noted.
Step 5
Write down your daily exercise routine.
Step 6
Write down your feelings and emotions. This will help keep track of your eating patterns such as emotional eating. Emotional eating is when a person tends to overeat during stressful or upsetting times.
Tips and Warnings
- Carry a small pocket-sized notebook in your purse or pocket at all times. Write down any meals or drinks you may have outside of the home in this notebook and then transfer the information to your big journal every night.
Things You'll Need
- Notebook
- Pen or pencil
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