Do you ever feel like your urges to eat certain food take control over you logic not to?  Do you ever feel as if your emotions drive when and how you eat? When exercising and trying to stay focused with both your healthy eating regiment and your fitness routine, sometimes we make excuses to ourselves for eating the wrong food. For instance, you may say to yourself, “I worked out today so I can reward myself with something I know I shouldn’t eat.” If this is you or you’ve answer yes to any one of these questions the answer for how to stay in control may be with a food journal. A food journal can not only help you with staying consistently in control over what you eat while exercising, but can also help you recognize emotional issues dooming your weight-loss efforts. Changing your thought processes changes your behavior and keeps you feeling positive about your results.    A lot of our BWDW Sisters are using our FREE food journal with our FREE meal plan to help them to eat only when  hungry, watch portion sizes, and by  writing down how they felt gives a bigger picture for what is really going on so they feel both full and satisfied with their decisions.

Why Food Journals Workblack women do workout food journal

Food journals not only help you feel in control but it also gives you more accountability by helping you increase your awareness for where those extra calories are coming from.  You can also share your food journal with someone as an extra source of support. When what you eat is written down, you can clearly see what areas of your diet are consuming the most calories and make the necessary adjustments if needed.

Both the BWDW Meal Plan and Meal Plan Journals below are free: Click to download and print your own copies.

bwdw eat clean meal plan journal
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bwdw eat clean heart plate
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Journal Tips

benefits of a food journal

Here are some quick tips as a reminder when you are writing in your jornal.

  • Write as you go. Don’t wait until the end of the day to record what you ate and drank. We recommend you write it down as soon as  you can or immediately after you eat. Also in your notes, indicate the mood you were in. Sometimes what we decide to eat is affected by the mood we are in. If you begin to see this as a pattern, you can change it.
  • Focus on portion size.  Follow the instructions in our food journal or use measuring cups and/or measuring spoons. Keep in mind that some restaurants will pile more food onto your plate than necessary (more expensive restaurants will follow portion control methods).
  • Don’t skip your indulgent days. If you must indulge, no sweat. Just make sure to record it especially on days when you are eating out.
  • Prepare you meals at home.  You’ll have more control over what you consume, and what goes into your food (oils, salt, sugar etc…)
  • Maintain a healthy weight: You are what you eat so the more you notice what you are putting into your body, the  easier it  will be for you to continue to only put healthy things into it. While documenting your food choices isn’t a guaranteed weight loss tool, in conjunction with a healthy diet and regular exercise, it can make a significant impact on a weight loss program. Our modern world has provided us no shortage of foods to eventually become part of us, but we’ve also lost the sacred connection to that important relationship—eating on the go and without thinking, or foods that are just downright turning us into people we’d rather not be. A food journall reconnects you to this intimate relationship and imparts authentic self-discovery.