Have you ever thought about a diary for your dinner, a log for your lunch? What about a breakfast book? Whatever you want to call it, food journaling can help create healthy eating habits and potentially help you lose weight.
Studies have found that tracking what you eat in a food journal can help you to lose weight, and can take less than 15 minutes a day when it’s done regularly. In one weight loss study of nearly 1,700 participants, those who kept daily eating records lost twice as much weight as those who didn’t. This record-keeping can help you have a more positive relationship with food in general.
A food journal can be a great mindfulness tool to check in on how you feel before, during and after you eat. It can also help you consider why and when you’re eating and how hungry or satisfied you actually feel. This, in turn, can help you lose weight because you will start to see what areas that may need to be improved and you will start to notice things you’re proud of too!
Mindful eating is a big part of food journaling. When you are mindful during your meal, you can appreciate your food more. Before you eat, ask yourself:
What is my motivation for eating? Are you eating because you’re stressed, worried or sad..or are you actually hungry?
What was your emotion before/during after eating? Our emotions can play a role on how we digest food. If we are stressed or angry, our intestinal tract may tighten up and result in slow digestion and/or constipation. If you’re in a happy mood while you’re eating, you will also likely appreciate your food more – meaning it will look appealing and taste amazing.
Did I get enough sleep today? Sleep totally affects how we eat! If you are lacking sleep, you are likely a bit more lethargic than usual and will likely lean towards takeout or junk food before reaching for something healthier.
Our Food Journal has a page for each day of the week and includes a different mantra to help you with your mindfulness, as well as an easy tip to help you on your health journey. Mantras are a great way to focus your mind, hush the negative talk, and calm your nerves. The key to mantras is having a consistent message and one thing to focus on. Set aside 2-3 minutes when you wake up in the morning and/or before you eat your meal. Once you get the hang of things, you can practise your mantras while driving, brushing your teeth, or doing the dishes. To perform a mantra, you can either whisper your mantra out loud or in your head – once with your inhale, once with your exhale and continue for 2-3 minutes. Practice this 2-3 times a day.