Google any ‘diet’ and you will be offered hundred of quick fixes- promising to help you lose that weight FAST! Google ‘healthy weight loss & maintenance' and I can pretty much guarantee you will see the word “food diary”.

Ah, the food diary- if you want to lose or maintain a healthy weight- you really can’t do it without a writing it all down.
Why? Because you need to be accountable and knowledgeable about what and why you are actually consuming. According to Lean Mommy:

“Making small changes is actually easier than dramatic overhauls. But changing patterns and habits does take focus, patience and practice. You won’t get a quick fix this way. But you will get lasting results” (p. 24).

A food & fitness diary is the cornerstone to understanding yourself and from that understanding- making changes.

What is a Food & Fitness Diary?
- All you need to start this diary is a notebook. The most effective diary has the following entries: Day, Time, Location, Feeling Before, Hunger Scale, Meal/Activity, Food & Portions, Other People, Feelings After, Hunger Scale. Click here to download an example.

- You do not need a fancy “food diary”, but if you want one, Lisa Druxman uses & recommends FitBook

How do You Use a Food Diary? Identify
- Write down what you eat IMMEDIATELY after eating t
- Be detailed & honest- do not ‘forget’ to add things like “finished baby’s grilled cheese”
- Fill out your diary at least 5 days/week for 2 weeks

Ok, I wrote it down, Now What? Analyze
- Look at what you wrote down: are there any patterns? What triggers eating or skipping exercise?