3 Ways Food Journaling Can Help You Lose Weight Naturally: Weigh-In Wednesday Week 10

3 Ways Food Journaling Can Help You Lose Weight Naturally: Weigh-In Wednesday Week 10

A little over a week ago I started food journaling. Before we jump into this week’s weigh-in numbers I wanted to talk to you about why I started food journaling and why I think it contributed to my weight loss this week. If you’ve never heard of food journaling before, it’s just a fancy way to say that you write down all the food that you eat in a day. Food journaling may seem tedious, but it is so quick to do. In total it takes me less than 5 minutes throughout the whole day to write down what I am eating.

Why I started food journaling?

I started food journaling because I wanted to track the food that I was eating. Even though I am consistently losing weight, I am always looking for ways to improve. An area that I am always looking to make better is my eating, but I realized that it is really hard for me to do that if I don’t know what I am actually eating day to day. Food journaling helps me to look at the food choices that I am making and then I am able to decide how I can improve on those choices.

Food journaling is not a way to count calories or restrict…

Some people do use food journaling as a way to keep up with the calories that they are eating or be restrictive in the things that they are eating. This is not true for me. I simply write down what I am eating so I can be more aware of my eating habits. I just use an inexpensive notebook that I got from Target to do this.

So far there are a couple of benefits that I have seen since I have started food journaling:

Food journaling helps me to have a more balanced day of eating

Food journaling helps me to have more balance to my day. For example: if I had a pretty carb heavy lunch earlier in the day, I can make the decision to have more of a veggie and protein filled dinner, which allows me to make overall better decisions throughout the day. Without tracking it’s really easy for me to forget what I have eaten during the day. At the end of each day, I am able to review my day and decide if I had a balanced day of eating or not. If I did not have a balanced day of eating I am able to access what I can do better the next day.

Food journaling helps me to avoid mindless eating

Even though I am food journaling, I still eat whatever I want to eat, but I am making sure to write everything down. Sometimes I have an urge to eat and may not actually be hungry. Food journaling helps me be aware of those times.

For example: if I notice that I’m writing down a lot of snacks during the day, I can stop and ask myself questions like:

Why am I snacking so much today?

Am I actually hungry?

Am I thirsty?

Am I sad?

Am I bored?

Am I just in a snacky mood?

Food journaling helps me to see my overall way of eating

At the end of the week, I am able to look at what I ate throughout the week and determine if there are any improvements that I can make. I am able to look at things like:

Am I drinking enough water?

Am I eating enough fruits and vegetables?

Am I eating enough protein?

Am I eating too many carbs?

As a result of food journaling here is how this week played out….



Starting Weight in January: 253

Week 1 Weigh-In: 230.0

Week 2 Weigh-In: 227.6

Week 3 Weigh-In: 226.2

Week 4 Weigh-In: 227.0

Week 5 Weigh-In: 224.2

Week 6 Weigh-In: 223.8

Week 7 Weigh-In: 223.0

Week 8 Weigh-In: 221.8

Week 9 Weigh-In: 220.2

Week 10 Weigh-In: 219.0

Weight Lost Since Last Week: -1.2 lbs

Total Weight Lost Since January: -34 lbs


I believe that food journaling contributed a lot to this week’s weight loss. I highly recommend journaling your food if you are someone who wants to lose weight, but you are not quite sure what you can improve on to make that weight loss happen. I truly believe that food journaling can be a helpful tool for you to use. Food journaling can help you become more aware of what you are eating and allow you to make small changes in your eating patterns along the way if needed.


I really like food journaling so far and I’m always looking to share things with you that are working for me. If you try out food journaling let me know how you like it. Talk to you at next week’s weigh-in!




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How Food Journaling Can Help You Lose Weight

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