How Keeping a Food Journal Can Help You Drop a Size

Using a Food Journal to Understand Patterns.

One of the most helpful tools in the Drop A Size program is the use of a food journal.

The purpose of the journal is to unearth patterns in everyday eating. There we can see where small, yet powerful adjustments can be made.  


So much of what we do in everyday life is done by habit. Routines become ingrained in us. Some routines are helpful and healthy, i.e: drinking a glass of water first thing in the morning. Some however, can be the opposite, i.e.: eating a pint of ice cream every night.

Routines help us get through the day, conserving brain power for difficult tasks. But in regard to eating, being unconnected to what one’s daily intake makes managing weight difficult.

The food journal brings subconscious habits to the surface, where they can then be dealt with, to then build healthier routines.

Try it for a day or two. Write down what time you eat, what and how much you eat, and if you have any feelings about it. See what you discover.

Do you always skip breakfast? Have dessert after lunch or dinner? Snack all day long? Were you bored, stressed, exhausted?

Finding your patterns, and the whys behind those patterns, is essential for creating lasting change.

What If I’m Ashamed of What I Ate That Day?

The journal is not about judging yourself, it’s about observing yourself. There is no shame in your choices, only opportunities to learn about your patterns and choices.

What if I forget to write something down?

Hey, we are all human, and no one is perfect. Any kind of true change takes a few stumbles- try again tomorrow.

How can I add one more task to my already busy day?

Jot it down as you finish your meal. Write in a notebook, record a voice memo, or type in the notepad on your phone! You’ll be done in 60 seconds!

The hardest part is getting started. If you are looking to make a change, you can, you simply have to make the choice to begin.

“I had as many doubts as anyone else. Standing on the starting line, we're all cowards.”

― Alberto Salazar

About the Author

Judy Jerome, Certified Personal Trainer and Weight Loss Specialist by The National Academy of Sports Medicine, Cancer Specialist, and Pre/ Post Natal Certified


As a personal trainer, dance teacher, and choreographer; Judy focuses on proper alignment, flexibility, and core strength.

She strives for her clients to work to their full potential; creating challenging programming, in a safe environment. Judy has a passion for running and functional strength training.

“My favorite part in a training session is when there is an, ‘Ah ha!’ moment: a client’s discovery about his or her body, and what it is capable of, when a piece of the puzzle is placed. Very satisfying!”

Come in for a free fitness assessment.

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