What if we told you that just two minutes each day can help you achieve weight loss success? Even those of us with the busiest of schedules can find two minutes to spare, right? Food journaling can make truly make a difference in your weight loss efforts, and it only takes a mere two minutes of your time.
Whether you’re committed to clean eating, paleo dieting, Weight Watchers, or just cutting excess fat and calories, food journaling can help. All you need is a small notebook (preferably one that can easily fit in your purse on-the-go) and a pen. Read on for our tips on what to log!
RELATED: Find out how SkinnyMs. co-founder Lost 30 Pounds and Kept it Off.
What did I eat today?
Log everything (and we mean everything) that you eat, including breakfast, lunch, dinner, and even that mini snickers you snuck earlier today. We recommend labeling each page using the 1 to 6 method. Below you will find examples of foods that are filling and full of nutrients. We recommend eating three small meals and 2 to 3 snacks each day while maintain portion control.
1. Breakfast – Individual Egg & Spinach Bowl
2. Mid-morning Snack – Chocolate Peanut Butter Protein Smoothie
3. Lunch – Burrito in a Jar
4. Afternoon Snack – Small apple and two tablespoons Skinny Peanut Butter Yogurt Dip
5. Dinner – 1 cup Quinoa & Black Beans and 1 cup Fruit & Yogurt Salad
6. Evening Snack – One Kiwi; 6 walnut halves
What did I do while I was eating?
In an attempt to learn about and better control your eating habits, it’s important to not only write down everything you eat, but also what you were doing while you were eating. Were you lounging on the couch watching TV? Out with friends? At the dinner table surrounded by your family?
How did you feel as you ate?
Keeping a food journal for weight loss is also about logging how you feel. Were you feeling sad and under the weather or happy and excited for new seasonal foods? Tracking this can help you become more aware of emotional eating.
Did I feel full or satisfied?
When you are working hard to lose weight, it’s important to prioritize eating foods that make you feel full and energized. If you are eating empty calories your body is not getting what it needs to perform at its best, you will be more likely to reach for those sugary extras.
The most important thing to remember as you begin food journaling is to be honest and consistent.
In just two minutes a day, you achieve weight loss success by becoming more aware of not only what you eat but also when you eat and how food makes you feel. Food journaling is a great tool to aid you in making good food choices for weight loss.