When the topic of weight loss and weight management comes up, it’s not very common to hear people mentioning food journals for weight management. More often than not, fitness trainers focus solely on how much exercise you can/should do. 

Contrary to what is implied by the negligence of food journals as tools for weight loss, they are actually quite important. How? By detailing your consumption habits, you can control it. In this article, we’ll be showing you how you can use food journals effectively to manage your weight.

How do you use food journals for weight management and loss?

The answer to this question is more of a series of steps than one foolproof solution. Let’s take a look at three major tips to help you utilize food journals properly.

1. Understand your motives 

Unlike exercising, keeping a food journal doesn’t directly impact your weight. After all, no one ever became ripped by writing, however furiously. So, for food journals to work, you need to know why you’re doing it in the first place.

Are you trying to eat healthily? Do you want to find out where you unhealthiest snacks come from? Do you want to know how often those late-night trips to the fridge occur? By understanding your motives, you’ll be able to do the food journal more effectively instead of purposelessly writing down any and everything you put in your mouth.

2. Pick the right format

Having decided why you’re keeping a journal, choose the right format to help you keep that journal better. All in all, it’s up to you. However, we’ll suggest that you include sections for the time of consumption, food portion/size as well as your level of hunger at the time of consumption. If you want to go a bit deeper in finding out more details, you could include the location of the meal and maybe even your emotional state before the meal. The former helps you determine where you eat unhealthy foods and you can begin to avoid them. The latter shows you which emotional triggers fuel your unhealthy feeding habits.

3. Update it frequently

Considering how much work you have to do every day, it is normal if you can’t always find the time to update your journal. However, you would be defeating the purpose entirely if you do not make time to put in the details before forgetting. 

So, if you must use food journals for weight management, pick a time of the day/week that will be most convenient for you to update your food diary. When you find that time, ensure you stick to it. While we’ve established that filling it every day isn’t very feasible, we’ll still advise that you do your best to ensure you update your journal before you forget what you ate.


By keeping a food journal, you’ll be able to track your feeding habits properly. The implication of this is that you can see where your unhealthiest food comes from and make changes. With the details included in today’s piece, we’re sure that you must now know how best to go about keeping that journal. With diligence and the right amount of exercise, you’ll be able to get your dream body. 


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