The Benefits of Journaling for Weight Loss


The Benefits of Journaling for Weight Loss

If you’re trying to lose weight, one idea that you might have heard or that your doctor may have told you about is journaling for weight loss.” It’s not an idea that most people are familiar with, which is a shame. It’s useful for weight loss as well as for a number of other things. So, what is diet journaling? How does it work? How can it help you lose weight and what else is it good for?

Keeping a Diary for Weight Loss

Eating is such a natural part of our everyday lives that sometimes we do it without thinking about it. That can lead us to eat more than we realize or eat too much of certain foods.
Diet journals are a tool to help us better understand what we eat so that we can make better, more conscious decisions. Keeping a diet journal overtime can help you to better understand your eating habits but starting a diet journal is likely to make you think more carefully about what you eat in the first place.

How Does it Work?

Diet Diaries can be as simple or as complex as you want them to be – or as complex as your doctor wants them to be. A basic diet journal could just be lists of what you eat that you keep on your phone or a notebook that can fit in your pocket. For a more specific diet journal, write down the times that you ate, or use a scheduler instead of a notebook. That way, the time fields are already provided for you. Even more complex journals may include information like the carbohydrate or calorie count for the foods that you eat. This information isn’t always as readily available as it should be for certain foods, but some books or a quick internet search can find you a rough estimate for just about anything. Finally, your diet diary can include other pieces of information, like physical activity.

At Achieve Weight Loss we encourage our clients to journal so we can coach them along the way. Every time a client submits a weight loss journal it is reviewed and feedback is provided. This is one of the ways we educate and empower people how make their food work for them.

What Does it Do?

As mentioned above, starting a diet diary can help you to think more about your eating habits and keeping one can help you to better understand your diet. One great example is why you eat what you eat. A lot of people make their worst diet decisions when they’re stressed or in a hurry. You might also make different dietary decisions in different social events or when you spend time with different people. Diet journaling can help you understand these relationships so that you can plan ahead for them.

Also, we tend to underestimate the amount of food we eat. Keeping a diet diary gives you a visual account of what you have consumed for the day. You may find that you are eting too many snacks, grazing or eating the wrong kinds of foods. Again, the team at Achieve Weight loss provides feedback on what you consumed. Your coach may note that you are eating too much — or even too little!

Beyond Weight Loss

Losing weight through keeping at diet diary isn’t the only benefit. Food can affect us in many different ways that we might not be aware of. Diet journaling can help us to uncover those relationships. By keeping a diet diary you may find that you eat more when you’re stressed but you may also find other things like you tend to have headaches on days when you eat certain foods. Avoiding these foods can help you to live a more enjoyable and productive life even if it doesn’t necessarily contribute to your weight loss goals. In fact, that is why at Achieve Weight Loss we encourage our clients to journal even on a day when they choose to eat whatever they want. They may find that certain foods (e.g., sweets) may be the reason they felt lethargic, bloated or grouchy that day. In the future, they may decide to avoid those foods even on a “Junk Day” because they learned from their journalling the effects of those foods!


Diet journaling can help you to lose weight by giving you a better understanding of your relationship with food. However, the benefits don’t stop there. The great thing about diet journaling is that it doesn’t cost anything and you could get started right now.


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