by Rowann

Created on: October 05, 2008   Last Updated: June 29, 2009

At your weigh in, the needle swings unerringly and stops five pounds higher than it should. What went wrong? Do you recall what meal helped contribute to the unexpected and discouraging weight gain?

Successful dieters follow winning habits, including keeping a food journal. Preparing a journal is like setting up a monthly budget: write down everything you consume for a week and then take a look at what's happening.

A good food journal is one small enough to carry with you, yet detailed enough that you have room to write down everything you eat. If it comes with its own pen or pencil, so much the better. Ruled lines or a grid are best, especially for tallying up calories.

If it seems silly to write down that stick of gum, or cup of coffee at break but remember that keeping an honest food journal can really make a difference between staying on track and giving up a diet altogether. Also, being accountable for your calories means you're less likely to eat thoughtlessly and quickly.

If you find yourself at the edge of a binge and reaching for your favourite "cheat food", take a second to reach for your journal as well. Seeing "20 cups of popcorn & 1/3 cup of butter" in black and white could be enough to put the brakes on the binge before it's too late. Even if it's not, at least writing down the damage keeps you honest.

You can review your journal at the week's end and see what kind've eating patterns you're following. Your journal offers clues to why parts of your diet are working and others aren't. If every afternoon you're reaching for a candy bar, it means you probably need to up your proteins at lunch. Your journal can show if you're missing important nutritional groups (dairy for example) and you can adjust your diet accordingly.

Your diary takes the guesswork out of what you're eating, when and can keep a running caloric tally as well. You can consult your book and realize if you plan to have a drink with dinner that you can't have dessert at lunch.

Your food diary is as integral to your dieting success as your weekly meal plan. The journal and plan help inspire your weekly grocery list. Commit to the list when you shop and your wallet and waistline will thank you. Keep your plan in mind and you'll have a greater chance of escaping the snack food aisle and resisting the siren song of the candies near the cashes as well.

After a time, you may find that you can more easily journal using small check marks or short-forms to keep track of your diet. Some plans come with forms that have check boxes on them to keep track of how many glasses of water you have consumed, and how much exercise you completed as well.

Like planning a meeting in your agenda keeping a food journal shows your commitment to the most important person in your life: yourself. You are accountable to one person; the one looking back at you from the mirror and who stands on the bathroom scales. The food journal won't lie. If you support yourself, honestly record what you're eating and follow a meal plan, you'll find a year has gone by full of mindful eating instead of out-of-control binges. The pages of your food journal will be full, you will be full, and very much closer to your goal for success!

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