To journal or not to journal? What’s your answer to *that* question?

by

Im thrilled to have a nutritionist in the house for this week’s Food Thursday.

Kinsey Lowrey is a nutritionist who counsels individuals on achieving personal nutrition goals & she is also the nutrition expert at DietsInReview.com where she shares education and guidance for incorporating healthy habits into your life.

Not been there yet?! Click on over when you’re finished with MizFit.

DietsInReview.com has healthy recipes, weight loss tools, health news and more than 475 (!) diet reviews.

I give you Kinsey (cue applause):

Two proven keys to successful weight loss


Studies show that not matter what diet you follow (but hopefully it’s not a fad diet) as long as you incorporate two key things you are guaranteed weight loss and keeping the weight off! So you may be asking yourself, what is the secret, what are these key tools to successful weight loss. The ideas are basic and not that glamorous, but they are both practical and attainable.

First key to successful weight loss and maintenance is keeping a food journal. Although this task may be viewed as tedious and time consuming, studies show that the more dedicated you are to keeping a detailed food journal the greater success you will have with shedding those unwanted pounds. The idea behind keeping a food journal is making yourself accountable of exactly how many calories you are taking in.

In the food journal you should write down the foods that you are eating, what time you’re eating, the exact portion/amount, and the amount of calories and fat you’re taking in. It would also be a good idea if you noted if you were eating alone or with someone else, the mood/how you’re feeling, the total amount of time it takes for you to eat, and if you’re doing something else while eating (watching TV, reading, on computer, etc.). Food journals directly reflect what you’re eating and why or why not you are losing weight.

The other key component to shedding and keeping off those pounds is establishing a strong social support system. Social support is defined as the encouragement and help provided to you by other people. Studies have shown that social support plays a major role in helping individuals lose and maintain weight loss, suggesting that support enhances the dieter’s feelings of control and confidence. Social support can come from family, your significant other, friends, or coworkers. Studies also have shown that the more social support a person receives, the better the weight loss results.

Social support can help you lose weight, but negative social support can definitely bring you down (MizFit note: AMEN!). You can suffer from the negativity and not lose any weight or gain back the weight you had lost. It is important to surround yourself with positive people that focus on how you’re feeling rather then the number/total pounds you’ve lost…never focus on the pounds lost!

Although these two key components to weight loss aren’t as simple as taking a diet pill or following a trendy detox diet, the results from keeping a food journal and having social support actually work and last! Don’t fall victim to the latest diet craze. Watch what you eat, exercise, keep a food journal, and surround yourself with positive people…not only will you lose weight, but you’ll be happier!

Thanks so much, Kinsey.

I can not agree with you enough with regards to the support system. For me it takes the form of accountability partners. People who know the specifics of my goals and consistently check-in with me to see if Im still working toward them (and if not—WHY!).

One thing I struggle with is the notion of food journaling. I know that for many this is a habit they can not live without & which they credit for much of their weight loss success.

For me? It’s a crazy maker. Ive been really fortunate not to obsess about food. I dont fret about everysinglemorsel I place in my mouth or ruminate on precisely how many calories food contains & what nutrients make up the calorie count.

NEVER—-except when I tried food journaling.

Journaling came thisclose to pushing me *toward* obsessing about what I ate.

Recording every bite & reflecting upon it at days end only served to show me how much I ate & made me begin to think I should strive to eat less & less.

(for the record I was trying to lose weight when I journaled, but hyper-vigilant still was NOT path down which I wanted to travel.).

Studies completely back up what Kinsey says (I didnt select the name MizFit for nothing!), yet I still believe I cant be alone in my experience.

It’s like the scale for me. I want a general sense (my ‘check in’ jeans) but I dont want or need a specific number.

But enough about me…

Bumbling Band? You journalers? Love it? Loathe it? Have a tip on creating a good support system? Surrounded by negative people & need us to send out a rescue team?

Please to hit us up in the comments…

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Comments

  1. “Accountability Partners” – love that! and absolutely. There are key people in my life that I check-in with and vice-versa about specific goals, progress, ideas, etc. Those are the peeps that I know are still going to be around tomorrow no matter what craziness i’m mixed up in (wink). But there are also people that I avoid telling things to because I can already hear the ‘blahblahdebbiedowner’ rant. It’s not worth it. I’m hard enough on myself as it is I don’t need their crap too.

    Food Journaling? not for me. Because of my ED past, journaling takes me over the edge and I become an obsessed crazy freak! But I know so many people that journaling has helped and it can be a major eye opener for people when they see what they are actually putting into their body.

  2. I really only lose weight when I record everything I eat.

    However, that gets really old. So I haven’t been doing it.

    I’m going to restart, though.

  3. Food-journaling has worked for me before but I find it stressful. I think for me, it brings a certain pressure, obsessiveness and hyper-awareness when it comes to food. I want to get away from thinking about food all the time not focus on it even more. I do of course see it’s positive points and I know it works for a lot of people so I say each to their own. I would worry about pushing it for everybody though.

    I do think social support is so important. I think blogging is helping me hugely even if I’m not losing very quickly. It’s just good having a link to people out there who have the same issues and struggles. I don’t really have people like that in my day to day life. Many are very negative in this regard so I just don’t go there if I can help it.

  4. Is this leading us into the Mizfit Buddy-Up plan?

    Food journalling works for me. It holds me accountable. After about six weeks it sends me into manic obsession and addiction, and I’m not always savvy enough to twig what’s going on and stop in time. The trick is knowing your own strengths and weaknesses and playing to them.

    Do you think we could have Mizfit Don’t You Dare Go Crazy buddies as well as Diet and Fitness buddies?

    TA x

  5. Fitarella? FOR ME accountability partners work because they really are more of a check in than, say, a workout partner would be (participant).

    Get yerself some. OK. Im in.

    Christine? what method do you/would you use? online? paper and pen? just curious…

    crazylady? given your moniker would I expect anything less than youd be like me? 🙂
    shoved over the proverbial edge by food recording?
    thanks for normalizing for this MizFit.

    TA? yes. and YES. Im working out how to be sure they are the former (in your last sentence) whilst also being the latter.

    Miz.

  6. I use the weekly WW food trackers and they work for me. It’s a 7 day affair, I use it for the week, journal how many POINTS I ate, how many I have left for the day and if I went to the gym. Then…after the week is up I typically store them somewhere in my desk and forget about it.

    I’ve been doing this for years now, and it’s just become a habit for me. I know that when I DON’T use them I eat enough for a 3rd world country and gain the weight. Sometimes, I have a makeshift food journal when I forget to ask the weigh in lady for one.

    Since I’m coming from the opposite end of the ED spectrum (chub chub chub) I can honestly say that journaling is more for people like me to take a good hard look at what they’re eating and learn about limits and portions etc. I don’t think that the journal is a good idea for those recovering from anorexia.

    And pair me up with an accountabilibuddy, please? I’m very nice and I use big words for encouragements.

  7. I think I’ve said this on here before, but I’ll say it again! If, like me, food journalling for a long time makes you stressed and crazy, don’t do it! I would, however, suggest that you (if you’re just starting out on weight loss) journal for a week or two to see where you have room for improvement. Do you need a bigger lunch so you won’t attack the block of cheese or jar of peanut butter when you get home from work? Journalling can help point some things out.

  8. I lost nearly 40 kilos over a 14 month period. I never food-journalled once, nor really tracked calories. For me it was just sensible food choices and portion control, and of course lots of lovely exercise.

    You do definitely need supportive family and friends especially early on.

  9. FGF. Interesting point (an no I dont HEART that you called yourself an exchubchub 🙂 but thats a whole ‘nother rant).
    I like your reframing it in terms of a learning tool for portions etc.

    Gena? youre right (and a kindred spirit! who knew? ok I did…) and Id forgotten that I did use it in that sense before.
    Id not thought of it as JOURNALING but as I prepared for a bodybuilding show I did keep more of a ‘written sense’ of what I was doing so, should it work, Id know how to replicate.

    (it didnt work :))

    AJH? did you keep a running total in your head?! or, as I did when working to lose, just focus on one healthy meal at a time?

    and YES.

    Next week.

    MizFit Motivational Match Ups.

    M.

  10. I journaled via sparkpeople.com for six months, and I think it made all the difference in the world in my success. I didn’t know much about nutrtition or appropriate portions, and SP was an easy way to learn.

    After awhile, it grew tiresome, so I stopped the online journaling and ate what I then knew would make a healthier day, nutritionally. I noted any exceptions or splurges on an index card I carried in my purse. Just to keep me mindful of what was going on.

    I’ll journal again in a heartbeat if I feel things sliding out of control. So far, so good. 🙂

  11. I have tried keeping a food journal a few times. Most recently was just last month. I use a little notebook that fits in my purse and I also add workout type and time, water intake and any cocktails I have. It is a good way to identify where my problem are is (too little here, too much here) but hard for me to do for long periods of time. I usually do it a week or two at a time.

  12. As if I’m not obsessive enough!

    The partner thing really works for me. I have a niece who is a WW lifer and she knows that I tend not to eat so she will ask me what I’ve eaten that day, or she will tell me that she’s this close to diet destruction and I’ll talk her down. IM really is wonderful – help and inspiration are clicks away.

    I also had to sideline a few friends who couldn’t accept that I wanted to change. That still kinda hurts…

    :/

  13. I have done the food journaling but I don’t now. It definitely gets me to start obsessing. I also start rebelling if I am too restrictive on a diet (i.e. “forget this, I want a $%^& cookie!”). I’ve been reading [i]Intuitive Eating[/i] and I think it does advocate journaling in the sense of writing down how you felt when you pigged out and what led to it, but not journaling in the sense of writing down every bite you take.

    I am also one who has tossed out the scale (or at least hidden it–still like to weigh my kids sometimes).

    My blog also becomes a sort of journal but more of a fitness journal than a food journal.

  14. I found journaling useful to get a handle on the number of calories, % C/P/F I was consuming when training for an Ironman. 20+ hours of training a week was very demanding on my body and required as much attention to nutrition as the workouts themselves. But I didn’t feel a need to do it for longer than a month, just long enough to ensure I was eating enough of the stuff I needed.


  15. *bops self upside head*

    I’m so rarely a BLACK & WHITE thinker, too.

    (Which is why I takes a village up in herre to reach a conclusion.)

    I can see the OWOJ (you know I wanna call it O’WOJ. Oh woooooj. I’m a child that way) being a really good short term check-in thing.

    Like the jeans.

    Only journal’ier.

    And Fig? Marianne? All YA’LL?
    Do you find your blog is a replacement for food journaling OR are there things (feelings? Foods?) you still wanna reveal only to yourself?

    Even with the anonymity of the ‘net I think I’d feel that way…..

    Miz.

  16. I journal, but it’s the total bare minimum. I do mine through peertrainer and I only write down what I eat probably only twice a day. I don’t count calories and it’s not 100 percent, but I like to see how many fruits and veggies I’m getting. I also use it to track my workouts and keep a record of my weight, which I only weigh once a week. 🙂

  17. When starting out, exact journaling for a few months played a big part in making me aware of nutrient content and portion size.

    Beyond a few months; counter-productive crazy-making.

    Journals are great for outside opinions. So often someone will think they have a terrific diet and can’t figure out why they’re not making progress. But a quick glance by objective observers can point out an excess of processed foods, or not enough vegetables, or a bad breakfast.

  18. If I journal I start going insane. It leads to absolutely no good with me. It also then triggers scale watching, which also is bad for me. So… eh, no. I only recommend journaling for those clients of mine who have no idea when they eat or how much.

  19. you guys are GREAT for me …. or HORRIBLE 🙂

    in that you often normalize what I feel/do (so that all depends on what youre perspective on this MizFit is I guess—-me? I stuck with her.)

    dragonmamma? REALLY GOOD POINT on the outside opinion as I, when training, would always ask (emphasis on ask. if the client declined Id always listen and not inquire as to why…) for a sample diary.

    two days if they’d agree.

    one weekday. one weekend day.

    I just wanted to get a general notion of from whence they came…and in what direction we wanted to carve her/his new path.

    M.

  20. I tried giving up food journaling and the scale because I thought they were making me crazy AND I was getting tired of it. Then I gained 8 pounds. So I am back to the journal and the scale. I’d rather be a little crazy and fit into my jeans than sane in tight pants.

  21. I have been using myfitnesspal.com for a while now on and off as a food journal tool and I can say that my most successful weight losses has been when journaling. I try not to obsess but at the same time if I have to write it down it makes me stop and really think about why I am eating it. Emotional, mindless eating is my biggest problem. I don’t share my food choices on my blog for the most part although I will occasionally reveal when I have had a bad food week. My blog I mostly use for exercise accountability. My blog friends check in with me and if I have not posted my workout, they ask about it (thanks Miz)! This makes me try just a little harder to get the workouts in so that I don’t have to report that I didn’t. Again I try not to be obsessive about it and there have been times when I did not get my workouts in, but lately I have been working out more days than not and I am proud of myself for that.

    Anyway’s, I gotta run. It’s my first day at my externship. Wish me luck, I will blog the deets tonight.

    Jenn

  22. I know that there are a billion studies that suggest that successful dieters keep food journals. I also think that everyone should give it a try for a while, just because if you never do this, you don’t realize all the little bits of things that creep their way into your mouth, and a *brief* shot at this can give long-term benefits.

    But I have to say that doing this for a long period of time made me absolutely totally insane, obsessive, and not really a pleasant person to live with (if you happen to be the other person in this house who’s trying to lose weight). I have never been so happy as when I quit… plus it freed up way more time than I would have thought.

    Fitness journals are easier for me because they don’t make me insane. That probably says something (although right now it says that I’m just not doing that much fitness stuff so it’s easy).

  23. You hit the nail on the head for me today. Using weight watchers, I use a food journal to lose my baby weight for my first child. Then – honestly – I got food journal burn out. The thought of writing down what I ate was my crazy maker. Unfortunately, this delayed my weight loss for 2 years after having my second child. When I said enough was enough, I went back to Weight Watchers. They now have an online food journal (eTools) and it is helping me shed the pounds. I just become a lifetime member…and I fit into my wedding dress again. Bottom line for me about food journals…they are tedious and time consuming…AND THEY WORK!!! Thanks Mizfit!

  24. Ah Miz…you read my emails. I can’t blog that stuff or the white coated men with nets will come get me. Besides, I’m kinda caught up with the business office end of things right now and my blog is sadly neglected.

    I want my MizfitMatch up to be BagLady. Because friends don’t let friends drink and deadlift.

    Time to put on my PTO face and play nice!

    🙂

  25. good G-D you all crack me up (and make me think. A PTO face? What is that? Do I need one?!).

    And Nina? Your comment made something CLICK FOR ME.

    I don’t now but when I was truly training (with Ren Man. Ahhhh the good ole days) I always kept a workout log.

    Hadnt yet made the connection it was, essentially, a FITNESS JOURNAL!

    Miz.

  26. It’s ALL about personality types. If you are someone who eats mindlessly and has issues with food that go beyond eating because you are hungry then a food journal is a MUST! I don’t think it has to be as detailed as Kinsey stated, a simple what you ate and how much of it is key.

    For us that have the “shove food in face when were are ____” gene. And the _____ can be happy, sad, upset, angry, depressed, and so on the food journal will helps us snap out of those moments.

    That being said people like MizFit, I will call her my polar opposite on the eating front (although we are similar in many other ways) the food journal has the opposite affect. And that only makes sense, right? If you aren’t already preoccupied with food like me well then writing every things is the sure fire way to GET preoccupied.

    So the key I think is to figure out what side you fall on and do what’s right for you.

    As for the social thing. DUH! That’s what it’s all about hence my focus on getting people to blog and meeting a support system online like my http://BlogToLose.com community.

    AWESOME POST!!!

  29. i *hated* journalling. Half the stuff i ate i couldn’t figure out the calories for, especially a recipe i made (hello? 6 serving sizes? ok how BIG is that serving size! thanks for making me dollop out 12 bowls of soup to figure that out!)

    i find the weight watchers points system works great for me. I use the online tools and it does most of the obsessing, i mean thinking, for me:)

  30. giggling that Roni did nail it: we polar food opposite and POLAR COMPUTER/VIDEO SKILLS OPPOSITE.

    (oh that I possessed an iota of hers. and her running motivation. but thats an adoration post for a different day.)

    I love, Leah, that it would irritate you. I, too, have a thick streak of curmudgeonness (thats me. not you. I would drag anyone else into my curmudgeonitude) and PRECISELY WHY my accountability partners have guidelines!

    (coming next week in a post)

    life calls.

    Miz., who so agrees that the line, lisa, between thinking and obsessing is a thinthinthin one.

  31. I’m back after a little more reflection. I just realized (I think I knew this subconsciously, but just now really realized it) that the food journal / scale wasn’t making me crazy. It was the blog that made me crazy. I did Weight Watchers (with a food journal) for a year very sucessfully and without any stress until I started blogging about my weight loss…enter stress. Hmmm. Interesting. Thanks for the thought provoking blog!

  32. My food journal is an extention of my arm – it fallows me everywhere I go! Even into restaurants. The weeks that I haven’t done as well were all weeks that I didn’t use my journel effectively.

  33. interesting, robin (and I may email you privately about this, too if thats ok).

    I can imagine the pressure (to stay on track/to be successful/ to lead us (your readers) by good example) could get to be too much?

    was that it?

    I, at times, find it more motivating to stick with my goals when I see that other people struggle, slip up, and GET BACK TO IT just as I do.

    I dont ever read other people’s blogs seeking perfection—just to know where they are, what I can learn, & how I might be able to help/encourage.

    THANKS for chiming in DC. it is an invaluable tool for so many—–which then leads this blogger to try and figure out for whom/what personality type it works best.

    M.

  34. Food journaling was the final push into anorexia for me. Ironically, it also helped save me. My last nutritionist (I’d been to two before than, and breaking up with my second therapist) told me that I had to journal if he was going to figure out what was wrong with me (I was throwing up almost every morning, not inducing it, and not pregnant. Seriously, they did so many tests, I started joking that my aim was getting so good I could probably write my name in the snow).

    He also asked me for estimates of what I ate, and demanded that I eat 90 grams of protein a day (which was my bodyweight). He also lied and said my body fat% was 24, but the protein would change that. So I started journaling and tracking protein. I also wrote down my workouts, and did so for 5 weeks, at which point, he asked how I felt and to be honest? I felt healthy, and my bodyfat% had dropped to 18% (in the “athlete” range), despite my gaining 20 pounds. (I also stopped puking that first week)

    That said, I no longer use the journal, as I started upping the protein, and now just try to eat as healthily as I can, albeit it’s still fairly low-carb.

  35. I agree with most that food journaling can help – in moderation (isn’t that always the key term?). It’s also not for everyone. I do know that during my times of greatest weight-loss success I was tracking my food pretty religiously. I’m also not the type to become obsessive and didn’t have any major breakdowns about missing a day (or two, or three…).

    “Accountabilibuddies” (as someone so nicely termed them) are extremely important. Although I must say it is not always easy to find that kind of support. On the other hand (and something I’m not sure was mentioned), I have a friend who becomes a bit obsessive (and dare I say disordered) about food and weight, and that often has a negative impact on how I view things, which can be detrimental, not to mention exhausting. So it can go both ways, of course.

    By the way, this is my first comment, though I have been a silent reader for some time now. So hello!

  37. Hey Mizfit! When I was reading through todays blog, I thought the two keys were going to be eating everything in moderation and exercise. I was suprised to see food journals and support systems!

    I really agree with the idea of support systems! Especially if you’re just starting to eat healthier and workout! Its nice to know someone else is there with you, cheering you on. I tried food journaling for a while and it made me crazy! I got to the point where I was online checking on the amount of calories in a specific type of apple….These may really help some people, but again…just made me a little nuts-o.

    I <3 <3 Van Wilder (anyone who likes a wrinkly dog must love this movie!)! Have you seen the return of Taj? I went in with very low expectations and loved it! I have not seen Buying the Cow-I will look for it this weekend!

  38. welcome sam!

    I hear you on the accountability partners and that’s precisely why Ive held back on the match ups.

    when I got a smidge journalCRAZY in college you *know* I had a buddy along for the ride and we were NOT good for each other.

    Now my partners are people who arent in pursuit of the same goal! I have writing accountability partners who would like nothing more than to NEVER WRITE A WORD themselves—but they are happy to help keep me on track.

    Tricia2? Im the THAT SAID as well. low processed white anyway.

    M.

  39. No, the blog doesn’t replace food journaling for me. I did go through a phase when I was putting my planned food for the week (when I was planning meticulously) on my blog, but that didn’t last long (the planning or the blogging about it).

    I do put all my planned workouts on there and I’ll admit if I missed a planned workout or changed the plan. I don’t believe in being too crazy-obsessed about my workouts, either, though I am generally better with the working out than the eating well.

  40. Mizfit – this is great! I needed to read this. Lately I am journaling all the time. My husband asked me last night why I wanted to log in and change my blog to reflect the change in our dinner plans. I had to let him know that THIS time I AM going to succeed and I have to keep planning and journaling. It really does help me to plan in the morning and then reflect on my plan later in the evening.

    By the way, thanks for the comments you are leaving on my site. My mom and brother post on occasion but you are the only non family reader to actually post. That is really cool. 🙂

  41. Journaling, Blogging, and of course accountability to others are the key components to my weight loss. I’m a Weight Watchers member. Now of course I could do the program on my own, but then there would be no accountability. I would not have to step foot on a scale in front of another person who is tracking my results. This definitely plays a major role in my weight loss results & sticking to it. Journaling is equally important. Our minds have a tendancy to omit things that we’ve consumed during the day. This really gives perspective on what has gone in to my mouth and makes me question that “extra slice” I’m debating on having. Blogging is another outlet for me to vent my frustrations and celebrate milestones! I do have some wonderful people who comment on my posts and it really keeps me in gear, that’s including you Mizfit! Love your blog. You have no idea just how helpful you are.

  42. Food journalling never helped me. I food journalled every last bite for a good 15 years. My weight went up and down during that time, the only consequence of the journal being crazy. Giving up that stupid journal was the most freeing thing I’ve ever done and I will not go back. No matter how many experts tell me it is the only path to weight loss.

    The social network though? I’m all about that one!

  44. off. off. off. topic.

    BUYING THE COW?

    if you like the Adonis which is ryan reynolds you must see this film.

    (actually it isnt all that off topic as when I get my shit chickenbus together my book is MizFitness: Movies as Motivation. I love the movies.)

    M.

  45. food journaling helped me maintain my weight loss, but also made me a calorie-obsessed fiend. it brought a lot of unnecessary stress into my life and as soon as things got crazy over here (hubby leaving, work, school) it was the first thing to go. i hated how it determined my “worth” for the day– if i stayed under my calories, fat and carb allotment i felt like a hero and the days that i didn’t, i went to bed upset with myself and feeling like a huge loser. now that i’ve managed to get away from counting calories, i’ve strengthened my relationship with food (i would only pick the lowest cal options before, and wouldn’t truly enjoy them), and i can now look at my meals as meals and not sets of numbers. the bonus? i haven’t gained a lb since i quit.
    i LOVE the idea of a social network.
    happy thursday, miz

  46. I need to journal. I actually like writing down my food, although I do it online on thedailyplate.com , so don’t know if that technically counts as journaling. In the morning, I will sit down and log the foods I plan to eat for the day. Then I don’t have to stare at the fridge or cupboard blankly while eating out of a box of crackers trying to decide what to have for dinner. Of course, there are those days where I have to edit later, because plans do change, but for the most part it helps me stick to plan.

    The food journal is me being my own accountability partner. The food journal doesn’t judge me, or tell me it’s okay to have that cookie because I logged my exercise, or congratulate me when I eat well. It just is.

    I love being able to go back and see what I ate during a particular month where I had good success. Journaling also helps me avoid “food amnesia”, where I ‘forget’ that I had that handful of chocolate chips, or the nibbles off of DH’s plate.

    Now, I also have a blog (which I thank you for commenting on MizFit!!), and that has evolved more from what I ate to how I feel about the whole weight loss, fitness and maintenance issues. I don’t know if blogging about that is really different than journaling food, but I need both. The blog is my public accountability partner, and the support I get is amazing.

  47. The food journal doesn’t judge me, or tell me it’s okay to have that cookie because I logged my exercise, or congratulate me when I eat well. It just is.

    ——————
    utterly different perspective, Lori.

    THANK YOU.

    like taking one of those kaleidescopes from my youth (anyone?) and TWISTING IT for a completely new view.

    Id never thought of the fact that journaling could be a nonjudgemental GIFT.

    M

  48. Urgh! I know I know. Journaling is the key. I have done it. I have benefitted from it. I’m just lazy now. With everything else I have to do, anything that creates work for me is just plain out! I do need to get my expanding ass in gear and get back on the journaling wagon.

  49. Yes i have to journal. The good the bad etc….. 🙂
    Not only do i do one for my health but because of hubbys heart attack last week we now have one for him which he can take to the dietician the dr etc..
    Journaling definitely keeps us honest about what we are eating, for us it’s too easy to forget the cliff bar we had as a snack etc and just grab for something else as well!!

  50. Food journaling is not for me either as it makes me obsess about food. I just try and remember that balance/moderation are key and treats every now and again are good for me 🙂 Also, I am one of those lucky people that craves vegetables.

    I’m definitely a big fan of accountability partners. I think it is much easier to remember to be responsible for my actions when there is some one out there noticing and holding me accountable beyond myself.

  51. I’ve recommended food journaling as studies indicate it works. For me, nutritional education plus portion control is easier, and the mainstay of my eating.

  52. oooh. The DOCTOR in the HOUSE and making a fab point to boot.

    ———
    nutritional education plus portion control
    ———

    the latter? obvious for us all. we know when we’ve had 4 Little Debbie’s Oatmeal Creme Pies that we’ve exceeded a portion.

    the former? a smackselfupsidehead moment. that journaling willy-nilly may work but journaling post-education/reading & researching will most likely work far better.

    so, Dr. J, you gonna educate the masses Bumbling Band?

    give us your favorite tip?

    (not to put you on the spot or anything :))

    Miz.

  53. I do not journal. I think it is important for some people if they are having a problem losing….just to see where they might benefit from taking in more or less.

    Occasionally, I will journal for about a week to check my protein and fat grams just to see if I am staying withing a healthy range. I don’t focus on calories. I tend to eat too little so if I check from time to time, I can see where another mini-meal in my day may be of some benefit to my energy levels and weight loss.

  54. Tried journally a couple times, also caused me to become obsessed with what and how much I ate. Like it was a “test” and I was afraid of failing. Just try to keep everything in moderation now!

  55. Mizfit I am like you. I can’t journal or I take it to far. I will obsess about every little thing I eat and honestly that is no way to live.

    I just try and keep healthy food in the house. If I have goodies around I am very aware of them. I think once you are used to eating healthy there is no need to journal. You will find you only eat the good stuff and it is actually more work to eat the bad. At least that is how it seems for me!

  56. I do Weight Watchers, so the journalling and the support system are built into the program.

    I also have a second blog that I post my weigh-ins and other weight-loss related thoughts. A few of my friends and family read it…I like the support they give me on it.

    I can see both arguments pro and anti journalling and really do think it depends on the person. For me, it was a reality check on portion sizes and overall food that was going into my mouth. Now, a lot of times it’s a reality check in the other direction…sure I just had a 1/2 pint of ice cream…but look! It’s only 10 points, you haven’t totally blown the week!


  58. wait WHAT? SlackerMama has a secret blog? 🙂

    ok. I do too. Mines just all TORNADO all the TIME. (read: people arent breaking down the proverbial door for the password).

    and BL? that’s all between you and your MizFit Match Up.
    you may decide that youre not allowed to encourage one another UNLESS yer good and liquored up (really? no not really.)

    M.

  59. I’ll quote Stuart wilde here;
    “Life was never meant to be a struggle”

    Keeping a food journal is making unnecessary “struggle”.
    Same goes for counting calories.
    Eat “real” foods for an extended period of time (1 year without cheating, and yes good quality chocolate is real food) and see what happens.

    Marc

  60. For me food journaling served it’s purpose for about two weeks, then became crazy-making. I’m a little compulsive, and figuring out my food to the last detail brought out bad, bad behavior. But I have a god sense of portions, can actually eyeball a quarter or half cup relatively accurately, and know how to space my meals through the day.

    And I do weigh myself every morning. Somehow, that never got to be a weird behavior, just a baseline number to check in on. Like this morning I was down two pounds, but i know that’s because I didn’t drink enough water after an hour and a half of running last night. And if I’m up two pounds after a tough workout and/or some salty eats, I don’t freak out. I think knowing that pattern helps.

  62. I could not agree more — Food Journaling and a strong Social Network are key components in the battle of the bulge!!!

    New research out of the University of Wisc-Madison is suggesting that an alternative to food journaling is something called the “Flash Diet”. Most food journaling takes place post food consumption and as such, food journaling can be viewed as a recording tool.

    The Flash Diet entails taking a picture of the food you’re going to eat PRIOR to consumption. The picture acts as an intervention tool. If you take the picture of those chicken wings and blue cheese … you may be less likely to actually consume those foods.

    It’s an interesting concept especially in this day and age of pocket digital cameras and cell phone cameras.

    Susan
    http://www.catapultfitnessblog.com

  63. Hmmm… This was a tough one.

    I was surprised to see “accountability partner”, I expected to see food journaling and exercise.

    I have had success with food journaling, but sometimes I get obsessive about it and it throws me into a binge. I also have a background of ED, and I’ve finally found that I have the most success when I eat smart and keep the trigger foods out of my house. Journaling doesn’t really help me one way or the other.

    As for accountability partners, I don’t necessarily need somebody all up in my business- but it is helpful to have somebody to talk me down (or drag me out for a walk in the sunshine) when I’m desperately seeking ice cream or potato chips.

  64. THANKS SUSAN as I was hoping someone would bring up the Flash Diet.

    Thoughts, Oh wise Bumbling Band?

    Crazymaker for me.

    Me AND the people with whom I typically dine.

    Though the concept makes complete sense & I can see it as a logical extension of the food pic blogs which are so popular!

    M.

  65. I am not trying to lose weight, but even when I attempt to take pictures of all my food for the blog, it makes me crazy! I don’t like thinking about it that much. And counting stuff. Oh no!

    Re: Flash Diet – There have been times when I’ve taken a picture of something, usually at a restaurant, before I eat it and thought dang that is a whole lotta food. So, it’s made me more aware of portions.

    That said, if it’s a good tool for some, then that is great. It’s all about knowing what will work for you I guess.

  66. Girl friend, I could NOT agree with you more! Food journaling is so not for me — Never done it, seriously, but I know I never should! But for many, like Kinsey says, it’s GOLDEN.

    In my humble opinion, you gotta just work with what you got! In the end, you’re all you are and you’re all you’ve got bc of Y.O.U. Why try and make that relationship anything but absolutely simple n divine, you know?

    <3 you woman! Have the BEST thursday EVAAAA! =]

  67. Without journaling I’d still be at 250 (pounds or bigger). I’ve tried days without it and then check the next day to see how I did and I was way over on cals. I guess journaling comes easy for me since I’m a former teacher and used to the paper work and accountability in writing.

    I agree with having a positive social network too. My first was a friend of my late hubby’s that only visits every three months (because he lives in another state) and the first time he saw me I’d only lost 10 pounds. His first words were, “Hello, skinny.” That was so wonderful of him and he’s been my favorite cheerleader ever since. Now that I’ve started blogging I have a lot more cheerleaders out there and they sure help. They’ve kept me from giving up too many times to count.

  68. hmm, well, it’s a personal decision. I thought about it when I started my blog a month ago, to try and own up and get back on track. But then I realized my love is cooking, and I think about food alot since I want to make something healthy that will be awesome. I really thought that journaling would make me go nutz, and make things worse. But that taking a picture before you eat it is interesting… make you THINK before you DO… (c’mon shannon, you can do this!)

  69. Thanks Kinsey! Also, I just added “Buying the Cow” to my Netflix queue and I have read a bunch of comments since then but have a feeling this was on mizfit’s suggestion. So yes. Ryan Reynolds. Weekend treat.

    Usually I am a fan of ALL KINDS of journals. Say the word “journal” and I’m in. I lost 5 lbs when I kept a food journal. Then I tried to continue keeping the food journal, got bored, decided that 5 lbs was not a big deal, and stopped tracking what I ate. (Oh, and I never even wrote down portions, because that would require measuring them, and I really cannot prioritize tablespooning out peanut butter for 5 lbs. Especially because the tablespoon is the hardest one to lick clean.)

    Truthfully, though, I am pretty aware of what I eat, and I don’t think journaling at this point would hold many surprises for me, probably because I have to be kind of organized about planning all my meals/snacks to bring to work with me.

  70. I found the same thing as you when I journaled. At least, a couple times I journaled (I’ve journaled about 5 times in total over the past 6ish years, I think). For the most part, yes, it did help me lose weight, but there was one time that it had a horrible horrible effect on me. I became so obsessed that it just completely took over me, to the point that I engaged in eating disorder behaviour which I NEVER have done otherwise (don’t want to get into that now- but it was bad).

    I think you need to be in the right mindset for it, maybe? Because there were times when it did work for me and had positive affects.

    Definitely agree about the support system though! And now I am off to clickclickclick and look at their website:)

  71. food journaling…ugh! i know it would be good to see everything that i eat….wouldprobably help with the stress eatting and mindless eating. just seems like too much work in an already hectic schedule. maybe that is part of why it works though…slows you down from shoveling food in?? i should try it…we’ll see.
    great topic….thanks for the info.

  72. I am not sure food journalin gin and of itself is so helpful. Writing down quantities and measuring amounts can drive people over the edge. But writing down why you are eating can be crucial. If I don’t want to write it down, then I know that there si something going on. I hate teh writing down why and figuring out what is going on in my head. I am not so sure constant food journaling is the key but figuring out the WHY in the moments before a binge can make a huge difference. The problem that I face is that I don’t want to struggle to answer the why question, I would rather just eat.

  73. For me it it portion size. If I didn’t know what I ate in a day, perhaps the journal would help more. I think abot food too much as it is. I try and not nibble and keep portions small and see where it gets me…

  74. powerful final sentence Allison.

    And all of your comments tips & insights (and it’s not even 10a where I live).

    Perhaps that’s why we fitness bloggers *should* continue to (gently. lovingly) beat that proverbial dead horse.

    There’s still more to learn.

    Thanks to all of you.

    M.

  75. I agree with you on the obsession factor; it’s why I blog about running with only an occasional meal post thrown in.

    But my mom is trying to lose weight and I recommended a food journal to her anyway. I think it’s a useful tool for analysis and reflection on eating patterns. If I was trying to lose weight, I would probably use one.

  76. The only time I’ve food-journaled was when I tried SparkPeople a few months ago. My motivation wasn’t weight loss, it was to have a visual representation of what I eat — I know that I rely on the same foods over and over, and I was hoping the journaling would help knock me out of my eating rut.

    I found the process boring and unnecessary. I already know what I eat, and I know which days I eat more than I should, and because I know what I eat I also already tend to know roughly how many calories I’m consuming on a daily basis.

    I think as long as you’re aware of what you’re eating and you’re eating pretty healthy, it’s not necessary to record everything you eat.

  77. I used to be a hard core journal junkie. Then I started getting obsessed. I would say that I journal for a few weeks every two or three months, just to make sure I’m on track.

  78. Food journaling + ED = DISASTER. For me. My ED nutritionist agrees.

    Supportive husband and son who are also eating healthily= = Key.

  79. I hate journaling but when I feel like there is something wrong.. I pick it back up and track everything I put in my mouth and my exercise and I get real specific.. like the last 3 weeks.. I’ve been feeling like CRAP.. so my journal and I are headed to the dr.. LOL..

    thanks for this post.. it is definitely helpful to be reminded of good things to help us!

  80. When I was actively participating in WW, I recorded everything I ate in order to track my “points” and gain an understanding of the quality of the choices I was making. After I understood what the cost (in points) of various foods were, I was able to let go of the recording and make better choices as part of my lifestyle. However, if I see that I’m putting on a few pounds, I immediately go back to recording everything so I can determine where I’m going astray. It can be a pain, but it helps me analyze the problem and correct it.

  81. I think you read my mind, Miz. I was just thinking about contacting my health plan to get hooked up with a nutritionist. Now I’m off to peruse dietsinreview. I’m bookmarking this entry and will use its good info as reminders when I start (or continue) to struggle!

  82. In the food journal you should write down the foods that you are eating, what time you’re eating, the exact portion/amount, and the amount of calories and fat you’re taking in.

    I have two thoughts on this. First of all, there is no reason to give priority to fat over the other macronutrients. IOW, I don’t understand why the author chose to tell everyone write down the number of calories and fat, but not carbohydrate and protein.

    My other thought is that not everyone needs exact details. I think everyone would benefit from a food journal, but not everyone needs to write down the calories and macronutrients. Just writing down the food can help you to have an idea of whether you are eating in a healthy way, if you are already knowledgable about nutrition.

  83. *how the hell am I already the 83 comment? it’s first thing in the morning!*

    I have kicked and cried and stomped my feet about trying the detailed journalling thing. I feel it takes too much time (even doing it online at like spark people or something because you have to find all your foods and weigh or measure serving size etc and enter it all in). Though I have tried it for a week before to great results. Though I think that based on this post, and it being one of the 2 “proven keys”, I’m just gonna have to give it another go.

  84. Some people aren’t going to believe me, but I’m giving it to you straight.

    My food blog has always been created for the purpose of sharing meal ideas, recipes and cool new products with others. I have been fortunate enough that I have never had to go on a specific diet. I’ve always simply been working to maintain my weight, so the food blog has not really been a way for me to “keep track” of my caloric intake.

    In fact, my food blog was actually a completely separate entity from my food journal. I used to keep a written journal that tracked every “morsel” I put into my mouth, but found that, like you MizFit, it was way too obsessive, particularly when I wasn’t even trying to lose weight. Now them with others. Does it stop me sometimes from grabbing that extra cookie? Yes. Is that a horrible thing? I don’t think so. It’s not like my food blog is telling me “DON’T EAT THAT!!” In fact, if it WAS telling me that, it would give me even MORE incentive to dig in – I’m rebellious like that 😉

    So really, my food blog is telling me “Ooh, you should try this today to show people something new.” It helps me have more variety in my diet (because I really can get into food ruts where I eat the same things every day) and, MOST importantly, has connected me with dozens of other people who share my passion for good food. I have met people in person and online that I can honestly see myself being friends with for life. And THAT is the biggest reason why I blog.

  85. Woah, it’s like part of my comment cut out. The second paragraph shouldn’t just say “Now them with others” it should say “Now I simply take pictures of my food to share my meals with others.”

  86. Tip?? The best thing I do is to be consistent with my exerecise and eating behavior. That way I onlu have to make minor adjustments in either to stay on track.
    (and always read Mizfit!)

    Thanks for puting me on the blogroll!!!

  87. I am torn. I feel like it is a good thing in that it makes me conscious of my choices…But it does get tedious and sometimes I don’t want to be bothered. I’d like to get to the point where I don’t need to be writing everything down, counting all the calories etc. So I tend to go back & forth.

  88. How do you make it around to comment on EVERYONE’S blogs? and I have to admit I am obsessed, with all the numbers. The calories, the scales, all of it…

  89. THANKS to all of you for making the time to share your thoughts (especially you, eatingbender, whom I dragged over to share your insights since I dont foodblog).

    on a gratitude note I have to add Im feeling THANKFUL and GRATEFUL RIGHT NOW.

    my biggest ‘problem’ is that the Tornado is refusing to dance at her ballet-tap class (I cant say I blame her but thats a different rant. Im not an organized dance type of MizFit).

    a few years ago Id be b*tching & moaning and irritated.

    today? Im thankful for that being my ‘problem.’

    Miz.

  90. Awareness and support – I absolutely believe these are the keys to success in almost anything.

    I think the journal piece depends on the individual – I do believe it helps create awareness – many people aren’t even aware of how much they eat during a day and writing it down can certainly be an eye opener. If there is another practice to help create awareness, I’m all for that.

    Support – well, I’ll say it until the day I die – get some, we don’t have to go through life on our own.

  91. Sorry miz, had to go into town.

    I use FitDay PC – it does the math for me and tells me a bunch of stuff about what I’m eating that I normally wouldn’t know.

  92. I know that journaling food works for people. And I can see how it would…because, in a way, my blog is a journal of my fitness training and keeps me accountable. The food one, though, somehow doesn’t work for me. I get caught up in making “laws” for myself and “failing.” However, planning meals does work for me and could be sort of a backward journal…If I plan healthy meals and snacks, I eat them and that’s all. So, if you look back at my meal plans, there, you have a journal of what I ate! I guess I’ve tricked myself into journaling after all.

  93. I’m an on-again/off-again journaler and if anyone should need to know of any free online sites where they may journal, I am the Woman Who Knows. I have accounts at almost all of them. The two I come back to over and over though, are FitDay.com and SparkPeople.com.

    I know I do a better job when I journal, but I also tend to eat basically the same thing for breakfast, morning & afternoon snack, and lunch. My dinner is really the only varied meal. I get complacent, feeling that I know what I’m taking in and feel that I don’t need to track it. And then i start slipping, sliding down that slippery slope to Out Of Control-ville. Lately I’ve done a pretty good job and stopping myself on the first slip! I’ve gotten right back to the journaling and stopped the slip before it became a crash.

  94. interesting insights and not surprising how it ranges from THE JOURNAL IS AWESOME AS IT IS NOT JUDGEMENTAL to THE JOURNAL IS HORRIBLE FOR ME AS I MAKE LAWS AND CAN SEE IF IVE FAILED.

    Here’s hoping Kinsey checks in and leaves her .02 as well!

    Oh, and I have a guest post there tomorrow. I think maybe (click) HERE? not sure…

    Miz.

  95. I started journaling after I was diagnosed with type 2 diabetes, since when first diagnosed, you get seen by lots of folks very interested in what you’re doing health-wise. (If you’re lucky, that is…lots of newly diagnosed people don’t get that kind of support.)

    After a month of tediously writing everything down (ack!), I designed my own health journal document that I just print each week and carry around with me, so I could always have it handy and would not be reliant on a computer or PDA. I have sections for all of the things I need to do: blood glucose testing, food plan (pretty structured to keep blood glucose levels even), exercise, medications/supplements, water consumption, flossing (yes, crazy, isn’t it?) and foot checks. Where I can, I have simple check boxes; I also have some short notations to make recording easier for myself. (For example, I have 4 breakfast menus, so when I write “menu 1” I know it’s 1/2 cup fat-free cottage cheese, 1 slice of flax toast, and coffee with 2T 1/2 and 1/2.) I don’t track calories, because I figured them into the overall food plan and know that if I stick to the plan, the calories are within the desired range.

    I was used to the journaling concept–having done WW a couple of times and having had to do so for gestational diabetes management–so I’m pretty comfortable with it and don’t find it crazy-making. If anything, having it all easy to track helps keep my sanity, because my life is crazy enough without all this.

    Blogging I do for the accountability aspect, also to hopefully help other folks who are dealing with type 2 diabetes.

  96. i journal, but don’t record fat, calories, or feelings, since i record online. if i recorded on paper i might record feelings after a binge, just so i could keep a running tab on what sort of feelings triggered overeating.

  97. I journal – kind of. I write down what I eat (usually for 7 days in a row, then I take a break). I don’t get super detailed with calories very often, and certainly not times of day. I know that what I need to be hyper vigilant about is how I feel, when to stop eating; not how many calories did that piece of chocolate have OH MY GOD. If I’m hard-core journaling, and realize that I’ve only eaten 1200 calories, I start justifying how to get more, instead of just saying, “well I’m full now and I’ll probably eat 1600 calories tomorrow, so it will balance.”

    I do, however, obsessively track my exercise 🙂

  99. I have mixed feelings about journaling, for the same reasons. I don’t want to be obsessed with food! Been there, done that – for an entire year while I dropped 50 pounds on Weight Watchers. Sure, it was useful at the time. Then I stopped journaling, stopped weighing, and voila – 3 years and 30 pounds later, I now find I have to go back to basics. I’ve really been focused on logging and planning workouts, but having hit a small ‘plateau’, I unfortunately had to pull out my journal again. Not sure how long I will continue, but hopefully not for long! Exercise has always been the piece lacking for me, which is why I’ve never maintained a healthy weight – so that is where I really want to put my focus, not on the food.

    Blogging and reading blogs has been an unexpectedly wonderful form of social support, information, insight – it is the best form of journaling in my opinion!

  100. I cannot lose weight unless I journal my food intake. It’s how I lost 55 pounds last year on LA Weight Loss. It’s how I’m losing the last 15 now. I don’t, however, track calories. I follow a food exchange program, eat the protein/fat/veggie/starch that’s called for during that meal, measure & weigh (also important to weight loss), and write it down. So it’s not obsessive, but it is tracked.

    When I maintained & didn’t track, I gained weight. Eventually I’d like to think I can maintain w/o writing down anything, but we’ll see.

    Accountability? That’s what my blog is all about. And it is THE reason weight loss worked & stuck this time.

    Thanks for the great guest post!

  101. It does seem to be such a common thread that, if journaling works for you, it might be a life long WORK FOR YOU.

    that one youve (the royal ‘you’ve’) stopped & *gained* returning to that basic habit has really helped.

    which makes me now mull what I return to when I need returnage since I dont journal.

    my check-in jeans?

    must ponder…

    M.

  102. I certainly need social support for eating and exercising. I’m not always the best self-motivator when it comes to certain things. Especially if there’s a box of Swiss Cake Rolls sitting in my pantry.

    “check in” jeans? I DEFINITELY have a pair of those.

  103. I am a fan of food journaling. I don’t necesarily keep track of every calorie, but I like to see what I am eating. It definitely helps me eat better things.

  104. Just butting in to say it’s been a real revelation that pretty much everyone who said “food journalling makes me crazy” followed that immediately with a “so I don’t do it any more”. Except for me. Hmm!

    I loved what Tammy said about it being helpful to have “somebody to talk me down (or drag me out for a walk in the sunshine) when I’m desperately seeking ice cream or potato chips.” It’s so important to support somebody not just by yelling “NO THAT’S BAD!” but by offering other ways to comfort themselves than food, and getting to the bottom of what the matter is that they so badly need to eat (or starve) it away.

    TA x

  105. TA? Amen.
    For you & for me.

    I learned the hard way that what one of my accountablility partners wanted was JUST for me to listen and it irritated her when I offered options.

    From then on I’ve always had the ‘how do you feel supported?’ conversation with people (or the ever trite ‘I know what support looks like to me—-what does it look like to you?’ I learned in my counseling courses in grad school)….as I’d always assumed people wanted what *I* would want in that situation.

    M.

  106. The only reason food journaling works for me is because I’m too lazy to look up the caloric content of 2/3rds of the foods I crave… like really, who wants to weigh, research, then document every individual ingredient that goes into that massive pile of nachos :-D.

    Apple is so much easier 🙂

  107. Journaling was good for me for a while, but it got old. It was really eye-opening at first as I learned about portion control.

    The partner thing is great. Social support is an issue. I need to work with my wife to ensure that I’m not eating too much when I’m not hungry and that she does not take offense by my tunrnign down perfectly good food because it isn’t time or the right thing for me at that time.

    And, I do totally agree that you need some sort of objective measure to help achieve goals or even maintain. Check-in jeans, scale, whatever.

    Tony

  108. Ok, I have to confess that I did not read all the comments today – I’m sick and tired. No, really, that’s the end of the sentence. I am sick. And I am tired. Hence, I am too lazy/sick/tired to read all the comments.

    But this:
    “Recording every bite & reflecting upon it at days end only served to show me how much I ate & made me begin to think I should strive to eat less & less.”
    YES, YES, YES. I would starve myself all day (because calories beyond the tripe digits seemed like too many), and then sometimes I would binge at night. (Actually, my Binge Eating didn’t take hold firmly UNTIL I had spent some time starving myself. Coincidence? I THINK NOT, LOL.)

    Eventually I ended up using journaling to FACILITATE my binges. (Trigger warning – calorie intakes) I learned that if I kept my daily calories to 200-300, then I could binge at night and not go over 1000 or so. And if I had a day where I didn’t binge, but only ate 300-500 calories that day? EVEN BETTER.

    I just can’t do it. I can keep a (fairly accurate) tally in my head of what/how much I’ve eaten, and I don’t have the same reaction, so I do that, but I can’t. Keep. A. Journal.

  110. chiarunner? I know you were kinda jesting—-but you make a good point with the apple comment.

    And Ms. Marste? Feel better (& thanks for making the time to sharebare yourself anyway.)

    M.

  111. I started out journaling, weighing, counting everything, etc. and lost 45 pounds. I stopped and my weight loss stalled, so apparently I have to journal. I’m halfheartedly doing it, but I don’t really like it. It’s time consuming and tedious if done properly, but I see that it is the only thing that keeps me aware of what I eat and of the portions.

    I’m curious about the difference between journal lovers and journal haters, in general, too. I think someone mentioned journal lovers tending to be people who overeat and journal haters tending to be people for whom overeating is not a problem? Based on my life experience and the experiences of other people I know, that’s pretty accurate. I didn’t become aware of how much food I was eating until I really thought about and started writing it all down. Seems crazy when I think about it, but I was a mindless eater with no internal controls. Journaling seems to help me be in control.

  112. i’ve journaled off and on. the times i tried it in college, it really didn’t make much of a difference if i hate x bad food or y good food and how much and blahblahblah.

    HOWEVER, when i was on ze bodybugg, where the computer program MADE me measure and know everything to the ounce, i journaled. and obsessively.

    i dunno, in my small, humble experience, i think they can work for the overweight (not by a few pounds, but by many) or for the elite athlete. those of us in between (particularly those of us with marginal ocd tendencies anyway) should avoid them.

    and regardless of your thoughts, a partner to help SUPPORT you in your health and fitness endeavors, whatever they may be, is AWESOME.

  113. I do journal on sparkpeople. I put in my starting weight and my goal weight and the date I want to reach that goal, and then it calculates a range for me fall in for calories, fat, protein, etc for each day.

    Usually, at the end of the day I will logon and enter in what I ate that day and see where it fell. If it went over I could see where the high cal food was and take note for next time. I did notice sometimes I was eating too much salad or something and fell under, so that gave me a heads up too to keep eating more rounded meals for the day. Also, it helps to find out how ‘good’ or ‘bad’ something is…which can be quite the eyeopener.

    Also, the tracking my food online thing, doesn’t make me crazy at all…just gives me an idea if I am in the right range or not with my meals for the day.

  114. Right now in polishing-off-last-ten-pounds-mode? Food journaling is a must. Makes me think *less* about food. One day? Using just the jeans is my goal. Clean eating until full and exercising.

    Although I will admit that superhard cardio makes that whole eating thing more complicated, but I guess I’ll figure it out one day? Lol.

    Your intuitive eating is an inspiration, MizFit, most certainly. 🙂

  115. I guess this is why I shouldn’t wait until late in the day to head over here — I’m commented 115! Egad. I couldn’t read them all and I so look forward to reading the MizFit comments. Today was just too . . . much.

    I’m not a journaler. Journalor? Journal keeper?

    I, too, obsessed when I tried it and just ended up eating very little because I couldn’t bear to write it down. Not good. I go by feel. But, I whole-heartedly agree about the support!

  116. While I know people who swear by this, I only find it helpful if I do it every once in a while, to check in and keep myself honest. I’ve learned that I was eating far too little (which was keeping me at an uncomfortable weight), and another time I learned that I had slacked on my fruits and veggies.

    I once food-journaled consistently for three months, and it DEFINITELY had me obsessing – not only was the time it took just not sustainable for me and my life, but I actually found myself eating additional food to try and have the appropriate carb/protein/fat balance I was told to shoot for. As in ‘hmm, those three pieces of cake really shot up my fat and carbs. I shall eat some boca burgers even though I’m not hungry and have already consumed 2500 calories today.’ But maybe that was just me!

  117. Having a journal really helps me, but it’s so time consuming that I’m pretty bad about keeping up to date with it. I think it’s helpful for me because I tend to eat without thinking – I’ll get to the end of the day and think I haven’t eaten all day when in reality there was that box of cheezits on my desk that I was mindlessly shoving in my mouth.

    I think I am definitely going to head out this weekend and get a super cute journal with the hope that since it’s cute I’ll be more consistent about using it.

  118. Without a doubt I am most successful in weight loss when I journal my food. It doesn’t inspire craziness for me but I do get bored with it after awhile. I always start losing again if I go back to it but I do not see it as a lifestyle option so I tend to buck the system. I’ve been sitting at +10-15 lbs gained since earlier this year and it is now coming off at an even pace since returning to food journaling. I credit the bloggy people, reading their blogs and having them read mine with keeping me accountable as well. I think there are two kinds of folks, those that sabotage themselves when being nit pickinng tracking everything and those that land in the weeds when NOT doing this. Whatever is healthier for the individual. PS I use sparkpeople to track-really a great site I think.

  119. I am one of those annoying girls who isn’t looking to Loose weight off my 107lb frame (yet… I’m 30 and I hear its coming) but when I had to do a food journal for a nutrition class… it sucked. I even cried I dreaded it so much. Then I was eating way TOO little calories but it didn’t matter. I didn’t like food enough to spend so much time thinking about it. Now… if I’m hugry I eat. Well since I started in the marathon program training anyway. I’ve only been this hungry when I had penis poisoning (knocked up, with child, preggo, bun in the oven ya know), and even then only with my first pregnancy. I didn’t even know what was wrong with me when my stomach has been growling all the time. apparently I’m really dence when it comes to silly things like hunger and food. Oh well.

  120. Wow! What great comments. I knew journaling would help me, but I hated writing it down. Even more, I hated logging it online. (I’m in high tech and do everything online, but I just can’t get that OCD about it, personally, which I do, when I do it online.) So I was jotting notes in my planner. But then, I read an article in the Telegraph (UK) that people who take pics of their food lose more weight than people who write it down. So I decided to try it. I always have a camera or camera phone with me. First day, pain in neck to post — I thought no way, too much trouble. Then I posted for ideas on LifeHacker.com and got a great suggestion. Since then, with Flock/Flickr/Swurl hooked together, I basically have automated it so I snap the pics (no weigh/measure/guess/memory needed) and then upload when convenient and everything else is pretty much automatic. Voila! I find it much easier to scan a week (in the timeline view) and troubleshoot that way. This week was too much salt, not enough veggies (and I’m mostly vegetarian!). So, tweaking food accordingly! But I still had a good loss so far.

  121. When I started out losing weight, I just started eating healthier foods. That’s all. And I lost weight. After awhile, I plateaued. I got things moving again by counting calories. Ater while I got SO SICK OF IT and tried to just eyeball things. I kept losing, as long as I kept a running tally in my head of approximately how many calories I had eaten. Then I got lax in that, stalled again, and had to get strict writing it all down again.

    Currently I QUIT counting and gained 17 pounds. Now I am back to journaling it again because I really need to get a grip. I may just have to count or keep a mind-tally for the rest of my life.

    I totally need to build some kind of support…

  122. i do get crazy about keeping track of my food but not tracking it makes me even crazier. i do agree it is about personality types. my personality is a little obsessive compulsive. i find that people who are not like me, more chill and not perfectionistic in the things they do, often have more success in their weight loss, even if they ARE more lax in their food tracking.

    and i totally also agree about the support system. i feel like i’ve been getting a lot of support through my blog. just the fact of knowing that lots of people are visiting it daily is support and accountability in itself, as well as knowing that others are struggling with the exact same thing.

  123. As requested, here I am (better late than never). About the social support I totally agree. It makes a huge difference to have positive support around you, whether it be your spouse/significant other, family, friends, co-workers, bloggers, etc. And I think negativity in any form (coming from others or yourself) is a definite deal-breaker.

    I also like how Kinsey points out not to focus on the pounds lost. It can be much more rewarding to focus on your behaviors, rather than on the numbers. For example, you can congratulate yourself for completing “x” number of workouts in a week, or keeping your portion sizes in check. You can control those things, but you can’t control the scale (or even the tape measure). And if you’re doing the healthy behaviors, the weight loss will follow.

    About the journaling, I also agree that it’s helpful- sometimes and for some people. I don’t think that it’s beneficial for everyone, though, at least not on a longterm basis. Yes, I think it can be very eye-opening (it can help you to really see how much you are eating, and what kinds of foods are going in your mouth). Some people really don’t realize what they are consuming.

    For me, I think the biggest help with a journal, is that it leads me to be aware of what I’m eating, and whether or not I’m really hungry. Most of the time, I rush when I eat, so journaling helps me to slow down and *BE PRESENT* in my eating. I can look at how much (or how little) I’ve eaten and think twice about whether I’m still hungry. It also helps me to keep track of how much water I’ve had to drink, and how many fruits and veggies I’ve had. Then, if I am still hungry, or when I have a snack, I am more likely to pick something healthy, because I can see that I need more F&V for the day.

    When I’m in the thick of journaling, I have a paper notebook, and also track at fitday.com. Using FitDay helps me to see the ratios of carbs, fats and proteins. It’s beneficial to know if I had a low protein day, so that if I do feel extra hungry, I can choose to have a protein snack, such as string cheese or yogurt, instead of fruit (or something not healthy like crackers or candy or a donut).

    Really, it’s all about balance. I don’t get crazy and stick to a certain number of calories (I shoot for a ballpark, but just use it to try and make healthier choices throughout the day). It can be time-consuming, but it’s worth the effort to get myself back on track, instead of mindlessly eating and trying to follow my (not-so-accurate) hunger cues.

    With that said, I realize that for some people it can become obsessive, and is more of a chore than anything. If it makes you miserable, don’t do it. But that’s true about anything in this life. Sometimes you have to sacrifice to get something you want, but you still have to consider if what you’re putting in is worth what you’re getting out of it.

  124. Ooh, late to the commenting on this one!

    I journal. Not only does it give me a sense of where I’m at calorically on a daily basis, it tends to keep me from mindless snacking and junk food (because I’m always thinking “I’m going to have to look that up and write it down. Not worth it. I’ll just have water.”) So I end up eating better because I’m so lazy that I want to write down as little as possible.

    Currently, I keep track of my eating at http://www.buckeyeoutdoors.com which provides a very complete, very elegant training log/food journal. But for a long time, I used Google Docs so that I could track ALL nutrients, including vitamin K. Here’s the link to that spreadsheet: http://spreadsheets.google.com/pub?key=pQQcz_ddhUrVX4BcDnLJVRg

    Use it in good health, Band!

  125. I know. I know. I say all the time but DAMN YOU GUYS ARE FRIGGIN SMART. WE ALL NEED TO GIT ON OPRAHS COUCH thank you so much for your amazing tips and comments.

    M.

  126. I know when I stray away from the journaling is when the pounds do not come off. Journaling works no doubt. Makes me realize what is going in and when. Eeek, not to pull out the journal again to get the rest of this weight off.

    <Missed my Miz

  127. Everyone has great ideas and trust me I know how difficult it is to stay motivated to keeping a food journal. Honestly, it boils down to how bad you want to loose that weight…if you want it bad enough you will do it! Stay motivated and focused. Will-power is such strong tool; use it in your favor and be determined to succeed. Keep journaling and surround yourself with good, supportive people and you will see results!

  128. For me, support is the key! I follow my own program that consists of calorie awareness and portion control. And exercising 6-7 days a week. I have never joined a diet program like weight watchers, etc. Nevertheless, I think the one thing I would gain from WW (ie: the community), I gain from the blogging community and the people I have met on sparkpeople.com.

    I am not a food journaler. Like others, I feel it makes me too obsessed with what I eat. I am conscious of what I put in my mouth however.

    http://www.icanbearunner.blogspot.com

  129. I try to journal. I’m not very good at it. Part of it is because a lot of what I eat doesn’t have nutritional info stamped on it’s side, and I’m *horrible* at estimating calories or figuring out ingredients.

    And who’s going to stop their server at a fancy restaurant and say “Excuse me, but I’m journaling my food, could you give me the nutritional break down of this meal please?”

    Then there’s the obsession you mentioned. I start obsessing about hitting lower numbers….and that is *not* healthy.
    -Meg

  130. I like to keep a running total of my caloric intake so I can stay in a range so I’ll eat less calories than I need to maintain, so that I’ll lose weight, but I find journaling as described just takes too much time. And it caused me to think too much about food, and I tended, as you, to obsess.

    I think simpler is best. Though I do think it helps to note what foods keep you “filled” longer.

    I think noting the mental processes and transforming one’s thinking relative to food are extremely important.

    I’d only advise a total novice to keep a detailed journal and then only for a couple of weeks.

  131. I food journalled for years.

    I journaled when I wasn’t losing weight, but should have been. IT DROVE ME NUTS. How could I measure, weigh, and write down every morsel, record every step, show a huge caloric deficit and still not be losing weight?

    I journaled when I was losing weight. Still drove me nuts. I couldn’t meet the nutritional guidelines (50/30/20), and the journal would point that out for me, but NOBODY could tell me how to change what I was doing.

    I journalled every time I changed some aspect of my eating. It helped me keep track if I was sticking to my plan.

    When I achieved my goal weight, I quit journalling. I’ve tried to pick it up again for just a week or so. Just to see if over time I’m really sticking to my nutritional goals (40/40/20). I can’t do it. It’s STILL CRAZY MAKING. And it would take me 3 weeks or more to make it a habit again.

    I know when I was losing weight, it was frustrating but helpful nonetheless. I would still recommend anyone who wants to better understand their own nutrition do it. In theory, I believe in journalling.

    Personally, though, I hope it’s a long time before compelled to do again.

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