People that keep track of what they eat, why they eat it, and when they eat it statistically are more successful with losing weight and keeping it off in the longer term. This is known as self-monitoring.

How a diary helps

A food journal is an excellent tool for helping you become aware of your eating habits and where you could stand to improve.  They allow you to see how you might want to change your eating schedule and allows you to assess your overall progress on a weight loss program.

Writing it down lets you consider what you eat before it's in your mouth

A food journal isn't a punishment - it's very motivating.  You will learn about how you can make better food choices and give yourself the time to make choices that will benefit your weight loss goals.  Research has shown that this is truly one of the most effective tools for weight loss.

Take the time to writ down everything that does in your mouth

You might want to print the form that's shown below or just carry a small notebook for recording your food and drink consumption.  Try to write down things as you eat them because it's easier to remember that way.

You may also want to write down your feelings when you're eating to start to see patterns of emotional responses.  This can help you avoid these situations or find other solutions.  Write down an exercise that lasts more than ten minutes as well.

When you're honest with yourself, you're honest about your progress

It's true that writing down everything that goes in your mouth can be tricky, but when you're honest about your eating habits, you can make changes that will make a difference.  Just like any habit, writing down what you eat won't be simple at first, but it gets easier. It's never a waste of your time to find out where you can improve to reach your goals.  Once you get the hang of it, you might only do it on occasion.

Those that succeed in weight loss and weight loss maintenance will even continue to keep their journal to make sure that their eating habits are on track.  Even keeping track in your head works, if you can remember it all.

Here's how you might fill in your diary:

Printable Diary

Feel free to print out this page to keep for your records.