7 Tips To Success On Your Weight Loss Journey - Sample Journal

  • Eat when you are hungry.

  • Eat sitting down in a calm environment. This does not include the car.

  • Eat without distractions. Distractions include radio, television, newspapers, books, intense or anxiety-producing conversations, and music.

  • Eat only what you want.

  • Eat until you are satisfied.

  • Eat (with the intention of being) in full view of others.

  • Eat with enjoyment, pleasure, and gusto.

  • Source: Why Weight, A Guide to Ending Compulsive Eating, by Geenen Roth

    Daily Food Journal (example)

    Knowing when and why you ate is important to avoid overeating, eating when stressed, eating when depressed. You may consider making a journal similar to this:

    This food record is a daily journal of your eating habits. To the right of each meal listed below, record what you ate, when you ate, your hunger level, and your mood when you ate.

    Food Journal

    Your Name:________________________________

    Date:____________________________

    List the following:

    Food / Time Eaten / Hunger Level*/ Mood**

    Morning:





    Morning Snack:





    Midday:





    Afternoon Snack:





    Evening:





    Evening Snack:





    * Hunger Levels (1-5): 1 = not hungry, 5 = super hungry

    ** Moods: (A) Happy; (B) Content; (C) Bored; (D) Depressed; (E) Rushed; (F) Stressed;

    (G) Tired; (H) Lonely; (I) Anxious; (J) Angry; (K) Other (describe)

    Good luck on your weight loss journey!  YOU CAN DO IT!