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There is a reason why food journaling is one of the most effective techniques to use when it comes to making changes to your diet. One of the first steps toward creating new habits is AWARENESS. We have to know where we’re starting before we can make a change. To help you get started, here are four things to track in a food journal in addition to the food you’re eating.

1. WHAT YOU WERE DOING WHILE EATING

This is helpful for identifying distracted eating and whether or not that has an impact on the choices you make. I’m a practical person and I get that not every meal and snack will be eating in silence with a candle… BUT, if you’re eating every meal of the day in front of a device, you might want to consider making a change.

2. MOOD

Tracking mood along with various habits can help you make associations between the two. This is especially helpful for identifying emotional eating, and whether or not there’s a better solution based on the situation.

3. EATING SPEED

Are you always the first one done with dinner? Or are you the one who lingers on after everyone else? Taking note of this can be helpful if you feel like you routinely eat past fullness. Which brings me to #4 which is….

4. HUNGER & FULLNESS LEVELS

I recommend tracking this both before and after a meal. Learning to tune in to our internal hunger/fullness cues can be a challenge, but so worth it in the long-run.

1. WHAT YOU WERE DOING WHILE EATING

This is helpful for identifying distracted eating and whether or not that has an impact on the choices you make. I’m a practical person and I get that not every meal and snack will be eating in silence with a candle… BUT, if you’re eating every meal of the day in front of a device, you might want to consider making a change.

2. MOOD

Tracking mood along with various habits can help you make associations between the two. This is especially helpful for identifying emotional eating, and whether or not there’s a better solution based on the situation.

3. EATING SPEED

Are you always the first one done with dinner? Or are you the one who lingers on after everyone else? Taking note of this can be helpful if you feel like you routinely eat past fullness. Which brings me to #4 which is….

4. HUNGER & FULLNESS LEVELS

I recommend tracking this both before and after a meal. Learning to tune in to our internal hunger/fullness cues can be a challenge, but so worth it in the long-run.

As you can see, this method of food journaling focuses less on WHAT you’re eating, and more on the WHY behind your choices. Keep in mind that this is meant to be used for a short period of time, not forever. I recommend keeping a journal for at least one full week so you can get a full picture of your diet, including both weekdays and weekends.

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