The final installment of: The Basics of Weight Loss

Raise your hand if you groaned inside at the thought of keeping a food journal.

After many attempts at journaling that generally included weighing, measuring, counting calories, fat grams, fiber content, or some such thing…

Don’t you want to kick the sh*t out of the next person who tells you to keep a food journal??

I hear you!

But this is different.

Really. I totally wouldn’t lie about something like this (actually, turns out I’m a terrible liar, so I can’t lie anyway).

This is a simple tool that I teach all my clients, so we can figure out what works for them, what doesn’t work, and what could be better.

Click HERE for a copy of the Food Journal Worksheet so you can follow along.

Every morning, first thing step on the scale and record your weight.

Write down the time you eat. What you eat (no weighing and measuring), the number on the hunger scale where you are before you start to eat, and then again when you are finished.

If you want to add extra notes to help remind you what was going on or what you were thinking, that’s fine too.

The purpose of the Food Journal is to get a handle on the patterns of your eating. It’s like being a detective, uncovering what makes you uniquely you.

Everyone I’ve worked with has said the Food Journal was the tool that brought it all together and helped them realize what worked best for them.

One woman, lost 50#. She ate according to the hunger scale. She started to eat when she was at -2 on the hunger scale, and stopping the second she got to +2.

Another client ate 3 meals a day, eliminated snacking and ended up surprising herself at how easy it was and how good she felt.

A third woman found the best method for her involved intermittent fasting, or eating within a specified time period (11 am to 6 pm).

My advice is to use your food journal to learn everything you need to know about your body, and how it thrives in this world, and what it needs to maintain health and a happy weight.

The trick is to use it with curiosity, have the attitude that this time you are going to figure out what works for you.

The clients I’ve worked with ended up loving the journal.

Maybe they didn’t start out loving it, but they did it anyway because they were determined to figure out a long term solution for themselves.

Plus, who’s going to pay a coach to work with them and then not at least try what they say?

After they got the hang of it, they’re 100% on board.

It’s simple, straight-forward, and effective tool.

And wouldn’t you rather pick what and when you’re going to eat than have someone else do it for you?

Need help? Have questions? I love to help, email me at and let me know how I can help you.