4 Motivating Strategies For Staying With a Food Journal

 

5 Tips to Stay Motivated on a Plant-Based Diet ��

Video taken from the channel: The Urban Veg


 

Why You Can’t Stick To Your Diet & Exercise + HOW TO FIX IT // MIND OVER BODY ep 2

Video taken from the channel: Rachel Aust


 

When motivation runs dry: 3 hacks for sticking to your diet

Video taken from the channel: Kristina Kaite


 

My Food Diaryweight loss tips and How to stay on Track!

Video taken from the channel: Haley Cairo


 

How I Stay Motivated To Work Out & Eat Healthy

Video taken from the channel: Rachel Aust


 

5 Tips to Stay Motivated & Stick to Your Exercise Plan

Video taken from the channel: Joanna Soh Official


 

Fixing Fat Tip #4 Keep a Food Log

Video taken from the channel: WeBeFit


 

5 Tips to Stay Motivated on a Plant-Based Diet ��

Video taken from the channel: The Urban Veg


 

Why You Can’t Stick To Your Diet & Exercise + HOW TO FIX IT // MIND OVER BODY ep 2

Video taken from the channel: Rachel Aust


 

When motivation runs dry: 3 hacks for sticking to your diet

Video taken from the channel: Kristina Kaite


 

My Food Diaryweight loss tips and How to stay on Track!

Video taken from the channel: Haley Cairo


 

How I Stay Motivated To Work Out & Eat Healthy

Video taken from the channel: Rachel Aust


 

5 Tips to Stay Motivated & Stick to Your Exercise Plan

Video taken from the channel: Joanna Soh Official


 

Fixing Fat Tip #4 Keep a Food Log

Video taken from the channel: WeBeFit


4 Motivating Tips For Sticking With a Food Journal. by Lauren Krouse. January 9, 2020. No Comments. “You can be motivated to stick with a food journal by keeping it somewhere you can always find it, like on your phone with an app like MyFitnessPal,” says Staci Gulbin, RD.

4 Motivating Tips For Sticking With a Food Journal January 2, 2020 January 15, 2020 123MenLife 0 Comments As per recent research published in the journal Obesity, keeping a regular food journal may help boost your weight-loss success, and it only takes about 15 minutes per day. How to Stick With Food Journaling. The big question is always “how do I stick with food journaling?” As with all plans it means nothing if there is no action behind it. Here are some tips to help you succeed with keeping a food journal: If you have a smart phone or iPad then use the apps. They completely simplify the journaling process.

Whether you want to lose weight or maintain, a food journal is an effective tool because it makes you more aware of what you’re eating. After tracking your intake for a few days, patterns emerge from your eating choices that can help you identify pitfalls in your nutrition habits.. Starting a food journal.

“A helpful journal should include details of your day and relevant context, like if you skipped lunch that day because you were stuck in a meeting. The data alone doesn’t tell the complete picture.” Take notes on everything from how you’re feeling that day, what time and where you eat, and if. The easier it is to enter the data, the more you’re likely to keep the journal current.

Don’t summarize your food intake at the end of the day. Make a journal entry as soon after eating as possible [source: Family Doctor ]. You’ll want to track quantities that will translate to calories and nutrients consumed. Studies show that people who keep a food journal lose twice as much weight as those who don’t; We talk to a weight-loss expert about 4-6 mistakes people typically make that are making their food. I’ve read recently that keeping a food journal (or a weight-loss/food blog)is a great way to lose weight.When I write down everything I eat and drink all day, I’m a lot less likely to cheat!

So, I’ve tried to start journaling what I eat, but it can be a complicated task to begin.Here are my top twelve tips for keeping a food journal. If you’d rather keep one online or in word, I have a little surprise for you: I’ve drafted up a month-long food journal for you to start off with! It even has some tips at the top so that you can remember the things we’ll be talking about in today’s post.

Here are a few tips for starting a journaling practice and actually sticking with it, even six months after New Year’s Eve. And trust me, I know that it’s tough to get started.

List of related literature:

Keeping a food journal for a week or two is a great help.

“Invitation to Holistic Health: A Guide to Living a Balanced Life” by Charlotte Eliopoulos
from Invitation to Holistic Health: A Guide to Living a Balanced Life
by Charlotte Eliopoulos
Jones & Bartlett Learning, 2010

Keeping a food journal is another.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

For example, if your goal is to start keeping a food journal, put that down in writing.

“Hypoglycemia For Dummies” by Cheryl Chow, James Chow
from Hypoglycemia For Dummies
by Cheryl Chow, James Chow
Wiley, 2011

Try picking one up for encouragement and inspiration, and you’ll find page after page contains glossy photos of food.

“Reshaping it All: Motivation for Physical and Spiritual Fitness” by Candace Cameron-Bure, Darlene Schacht
from Reshaping it All: Motivation for Physical and Spiritual Fitness
by Candace Cameron-Bure, Darlene Schacht
B&H Publishing Group, 2011

In Step 5, you learn to resist and control the interactions between food and mood, the reasons we eat other than hunger.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

A few years ago, I decided to keep a food journal to help me achieve some health-related goals.

“Small Teaching Online: Applying Learning Science in Online Classes” by Flower Darby, James M. Lang
from Small Teaching Online: Applying Learning Science in Online Classes
by Flower Darby, James M. Lang
Wiley, 2019

There were many times I didn’t want to get out of bed, but creating new recipes and sharing them on my blog was my happy place and it kept me motivated.

“Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight” by Maria Emmerich
from Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight
by Maria Emmerich
Victory Belt Publishing, 2017

My goal in writing this book is to help you get healthy for life by liberating the way you think about food.

“By Any Greens Necessary: A Revolutionary Guide for Black Women Who Want to Eat Great, Get Healthy, Lose Weight, and Look Phat” by Tracye Lynn McQuirter
from By Any Greens Necessary: A Revolutionary Guide for Black Women Who Want to Eat Great, Get Healthy, Lose Weight, and Look Phat
by Tracye Lynn McQuirter
Chicago Review Press, Incorporated, 2010

You don’t have to keep a food journal in Cycle 3 the way you did in Cycles 1 and 2, but I can tell you that when I know I’ve slipped—when I’ve eaten more than three polite bites of something or indulged in a food that I know I can’t tolerate—I get out the journal that night and track myself for the next week.

“The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days” by JJ Virgin
from The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days
by JJ Virgin
Harlequin, 2012

In my experience, “keeping a food diary” doesn’t work for most people, because most people don’t have the time or the inclination to do it.

“Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting” by Bethenny Frankel, Eve Adamson
from Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting
by Bethenny Frankel, Eve Adamson
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Avoid white foods. There’s some scientific legitimacy to today’s lower-carb diets: Huge amounts of simple carbohydrates from white flour and added sugar can ruin your blood sugar and lead to gain in weight
    Check out this website to learn more:
    fat-loss-food.diet9.info

  • Woah.

    The last video you made and I watched had you looking mad posh and “millennial pink

    Now you’re looking trendy eco hippy. Like the one that talks about healthy sustainability

  • I have one simple trick I try to use, jealousy. I have a friend 1.5 years younger than me (female) and she already has abs thanks to her gymnastics

  • What do you think of lost lots of weight using Custokebon Secrets? I notice a lot of people keep on speaking about Custokebon Secrets.

  • before and after fat loss is a great tumblr to check out!! just google it. I love seeing people’s body transformations everyday and it keeps me going

  • Yes true I always share to my Facebook friends my progress for doing my fitness routine and also the foods I eat I encourage many of my friends every day I’m doing my work out live in my Facebook many of my friends challenge for the result of what I’m doing����

  • Is Custokebon Secrets effective to lost tons of weight? We have read numerous good things about Custokebon Secrets (just search it on google).

  • Would anyone know if RA has a video on getting off keto? I followed her while she was on keto, then trailed off after. Now I rediscovered her.

  • Does Custokebon Secrets (just google it) help me lost tons of fat? I notice lots of people keep on speaking about this popular fat burn method.

  • Hey Joanna a question for you that might be a bit personal you can ignore it though.. Are you Korean? I heard a little bit Korean accent but your English is perfect! If you are now in N. America, at what age did you come?

  • Has anyone tried Custokebon Secrets? (search on google) I’ve heard numerous awesome things about this popular lose weight methods.

  • My cousin laughed when I told them I was gonna lose fat with just implementing Custokebon Secrets, but after I showed these people extraordinary results right after I used it they are begging me to tell them about it. Of course I won’t let them know the detail about this diet plan, haha

  • You’re glowing Rachel! Also thank you for this video. I agree with everything you say! Once you’ve managed to get those habits into your every day life, it becomes a second nature as well. Take care. xx

  • Hello there, I want to know if Fenoboci Diet Plan, will work for me? I see a lot of people keep on talking about this popular weight loss diet plan.

  • Rachel, How do you figure out why you have a habit? I have a habit of staying up till 3AM usually watching television and then sleeping all day. Been trying to figure this out for years now any ideas?
    I read your book and enjoyed it. I just had a problem with it in the section on wardrobe the picture of the black item was so dark I could not tell what it actually was. In the section with the paint colors the main color in the room was very hard to tell the difference.

  • I started on March 7 and signed upon LifeSum as you have also suggested…I have already came down to 61kg from 63kg and is more energetic and people are noticing that my body have toned up. My motivation is to be healthier for my family and to hopefully enjoy more in life. Thanks for being all over the socmed Joanna! xoxo

  • My friend laughed when I told them I was going to lose weight with just implementing Fenoboci Diet Plan, but after I showed these people awesome effects right after I used it they’re begging me to tell them about it. Of course I won’t let them know the details about this diet plan, lol

  • i lost 30 kg, but now i can’t stop eating, i gained 7kg and i’m desperate. I eat things that i know i shouldn’t and then i cry. Can someone help me?

  • OH MY GOODNESS! THIS IS THE 4th of JULY and my comment 3 hours ago (below) was cut short when I quickly turned OFF the computer after feeling the sudden burst of an earthquake in the Mojave Desert of 6.6 which is quite high and it rocked us longer than usual (not just a short burst of “energy”). So, my 38th day of watching your videos certainly was a special occasion! BYE!

  • My goal: I want to lose weight during the six weeks holidays. Only 5 pounds. But enough to prove to myself that I can control my life

  • hii I m following u from last year but from few months I am nt doing any exercises becoz I got job and no time for exercises. now I gain so much wait. I cant understand what to do? Plzz help me Joanna

  • Visit EZdale.com and check out

    How I lost 27 lb. in 3 weeks

    There-s never a veggie you can enjoy life and weight than you as strawberries are numerous other methods that the easiest herb formulas.

  • Is Custokebon Secrets effective to lost crazy amounts of weight? I’ve learn numerous good things about Custokebon Secrets (look on google search engine).

  • It would be a shame for you not to bulk up when other normal people do it easily using Lean Body Stagger (check it out on Google).

  • Thank you! At first I lost my motivation, but because of pumpup, I got motivated again! I already burned 142 calories in the last 30 minutes according to pumpup.

  • Hey! All these tips are nOice but do you have any advice for someone who had a Eating disorder and needs to heal their relationship with exercise?

  • Hi Joanna, I’m just now starting my fitness journey and I’m 15. I want to thank you because you’ve helped me motivate my self and help me throughout this process. Tank you Joanna!:)

  • So helpful. It may be common sense but I actually haven’t heard of replacing the bad habit with a different one….I think I just found my problem. Thank you!

  • FISH? You mite want to read the book KILLER FISH! It’s put together by the world’s leading Authority on the subject not some checkbook bulshit science but the facts baced on the FACTS.. there are far superior and I mean far superior sources of whatever you think you’re getting in fish….study…study…study….cuz you need to study girl……

  • This helped me so so much! I have been off track for the past few days and just feel so down because I feel like I messed up. I know even you have those days and it just makes me feel a lot better. This week I will attempt to gain back my enthusiasm I had a few months ago. Thank you so much for always inspiring us. I really did need this tonight:)

  • Loved these tips! I like the tip about starting with small changes, expecting perfection immediately is only going to set you up for failure, or make veganism seem impossible! It was great hearing about your experiences too. Thanks for sharing!

  • Hey, have you tried BellyFATtack yet? Just google it. On there you can get a helpful free video by a successful licensed dietitian revealing how you can reduce body fat. It made it possible for John to lose his abdominal fat. I will probably give it a try. Perhaps it will work for you as well…

  • You are an inspiration Joanna. I appreciate all of your videos and have been doing your thigh and stomach exercises daily for the past two weeks. I do wonder how long it should take for me to really see results though? I am not overweight, just not necessarily fit (I am about 4′ 11″ and weigh around 100-110 pounds). However, I am studying abroad in Mexico in about 24 days and I would very much like to tone up and feel comfortable in a bathing suit for once in my life! I would love to know how long it should take for me to see results with these workouts when I don’t have more than a half hour, maybe an hour a day. I’m beginning to feel discouraged because, though I feel better mentally and physically after starting these workouts I don’t look any better. If you could let me know and have any other advice for me I would really appreciate it! Thank you so much!

  • i’ve been using your videos to exercise at least 4 times a week for about 2 weeks and I can already visually see myself slimming down! thank you so much

  • I had to add another comment I have looked down the comments here how lovely it is that everybody here is absolutely lovely such great comments and everyone here on such a great level with each other it makes me smile thank you to all of you I am so glad I subscribed to this channel <3 xxx:)

  • My family members are not allowing me to have a balanced diet. They think that I will become weak by eating less what can I do please tell me……

  • What do you recommend to keep me motivated in the very beginning of my weight loss journey? I’ve been keeping at a healthy diet and exercising 5 days/week and have lost no weight. I’ve only been at it for 2 weeks, but I was expecting to lose 1 pound a week. I feel like I’m doing something wrong

  • Wow. I’m speechless! This video was amazing!!! I’ve just started my fitness journey, and I’m doing my research. Your videos are really helping me design, and apply actions that are going to bring me closer to my fitness/health goals. P.S the mind over body series is incredible��.

  • i am having a really bad week… but i know that i will pick my self up again cause im travelling to my hometown to see my family and i want to be fit in front of them,, thank you so much Joanna you are truly amazing

  • I fully agree that positive thinking is one of the most important success factors. It is valid for everything you want to achieve in your life. A lot of people are used to see the downside of everything instead of trying out first. Also most people expect quick results. They do not consider that if it took a couple of years to put on the weight that it can not be shredded within days or weeks. You have to stay focused an committed. And yes, it is hard work! But there is no reason to combine that with a lot of fun:-):-):-). I have one more tipp: Choose a piece of clothing that you really love but that no longer fits. Pin a picture of the last time you were wearing this piece on your fridge, on your closet and next to TV or Notebook. For me this is always a great motivation!!

  • I think this is the best intro to a motivation video I’ve ever heard!! I recently found you and I absolutely love your channel, lifestyle, messages, etc!! thank you so much for [email protected] you are beautiful ������

  • I’m trying to lose about 50 pounds and I just couldn’t find the motivation, but I think that changing my perception will help a lot! Thank you so much!

  • Thank you for this! #4 was SO helpfulwhat you said about it not being the end of the world because you missed  a day or two but getting back on track as soon as you can, THAT is exactly what I needed to hear. I’m about to go workout now. lol Thanks again!:)

  • Hey Joanna a question for you that might be a bit personal you can ignore it though.. Are you Korean? I heard a little bit Korean accent but your English is perfect! If you are now in N. America, at what age did you come?

  • Joanna, your videos are so inspiring. I finally found someone Who give advices full of good sense. You gave me a goal, you gave me à little bit of self confidence (I signed up to pumpup but I am Still afraid of all critics which could come and destroy all m’y motivation)
    Thank you for everything! (sorry for the fault I’m french):-)

  • Really enjoyed this video and i liked hearing your perspective on motivation. Discipline & developing good habits is sooo important.

  • I love your mentality, structure and advice, I’ve learnt so much from you Rachel throughout the years and I’ve seen you grow from strictly losing weight, to body building, to keto and to who you are now love your balanced mentality to health and fitness!!! Xxxxx

  • What u should take away from me watching this video is that ur leg raises ( 7:13)needs better form and support. Instead of placing ur arms under ur head u should place them under ur back for support. This is a injury to ur lower back, mabye not now but later on down the track. just a heads up.

  • You got yourself a new sub, your videos seem helpful and not fake.:) I also tend to ‘reward’myself for good behaviour. If I trained well and have eaten healthy (mind the cheatday) than I give myself some new shoes, gymclothes or do something nice. It helps aswell:D

  • Hi Joanna, thanks for all these tips! I have tried several times trying to keep up with my goal but I kept failing.
    Then I discovered your videos which have helped keep going!! I cant thank you enough for helping me see the benefits, this time I most definitely will achieve my goal. Thank you very, very much!! 

  • Hello, have you heard about “BellyFATtack”? Just search on Google and you are going to spot  bellyfattack.com  On there you will discover a beneficial free video by a longtime licensed dietitian revealing how to burn weight. It made it easier for Katherine to eliminate her belly fat. I will probably give  it a shot. Perhaps it will work for you too.

  • When I always motivate myself but then there’s my family saying “ur so fat” “you’ve gain weight”… like wth!? I excercize and diet but why can’t they see it. Then I stoped doing exercises and diets that’s when I really get so fat and gain weight. Then there’s my family again saying “Ur already getting thin back then. What happened?” like!?? I’ve stoped cuz they say I’m gaining weight back then… why they say it!? I’ve lost my confidence doing it cuz of them… then now they..!??

  • I’m so bummed out, I’m 17 and I weight 94, I’m 5’4, I was gaining weight and it took me FOREVER to gain 4 solid pounds, this morning I checked and I lost 8 pounds!!! I’m so disappointed, it feels like I can’t keep going, it’s like the more I try to gain weight the more I LOSE weight. I feel stuck.

  • It would be a waste for you not to shed body fat while other typical people are capable to slim down very easily using Custokebon Secrets (google search it).

  • Thank you for this! I havent been healthy for the past three months and i think i needed to hear this because im so down thinking that i need to start a fit and healthy lifestyle allover again cause i lost track of my health and fitness.

  • Idk whether you’ll see this but whenever I crave to eat something outside of my diet, I watch this video and it gets me back on track. I’ve gone from 250->180 these past few months. Thanks for helping and hope all is well!:)

  • I feel like if I lived by myself when I’m old enough (I’m 15) it would be easier, because my family is always buying unhealthy food and I had already lost 20 pounds but I want to lose 15 more.

  • I’m really trying my best to make behaviours because I am suffering with depression and anxiety and it’s also part of my CBT therapy but the thing I struggle with the most is choosing behaviours and knowing how much to change at once. I often try to take on too much and become disheartened when it’s too much and I fail but then If I try to take smaller steps I feel demotivated and can’t focus on my end goal as well. Say for example I set myself a small goal to begin with to gym twice a week, I went every day actually because I felt up to it but because I hadn’t fixed my diet it left me feeling so exhausted and sore and tired all the time because I just wasn’t eating enough to keep up with my new energy requirements. It’s such a hard balance but I hope I can find a way to implement these behaviours I’d like to have. If anyone else has a suggestion that works for them I’d love to hear it

  • FISH? You mite want to read the book KILLER FISH! It’s put together by the world’s leading Authority on the subject not some checkbook bulshit science but the facts baced on the FACTS.. there are far superior and I mean far superior sources of whatever you think you’re getting in fish….study…study…study….cuz you need to study girl……

  • i hate that i’m 15 and i don’t have my own money to buy the foods i need and i don’t have the space to do shit that i want to bc of the ppl around me its annoying and i feel taped and have no freedom

  • My family members are not allowing me to have a balanced diet. They think that I will become weak by eating less what can I do please tell me……

  • When I always motivate myself but then there’s my family saying “ur so fat” “you’ve gain weight”… like wth!? I excercize and diet but why can’t they see it. Then I stoped doing exercises and diets that’s when I really get so fat and gain weight. Then there’s my family again saying “Ur already getting thin back then. What happened?” like!?? I’ve stoped cuz they say I’m gaining weight back then… why they say it!? I’ve lost my confidence doing it cuz of them… then now they..!??

  • No bullshit, this video may have changed my life. Second time watching, and I have “BE + DO = HAVE” taped to my computer at work AND in my bullet-ish journal. Thank you, always love your videos!

  • Yesterday nite I saw almost 6 7 f Ur videos which I missed since 5mnths… N got motivated…
    Between welcome to.wood & colour world from black…:)

  • One of the biggest problems for me is sports bra. Whats ur size and what brand do u buy and does it help with running to stop or lessen bounce??

  • I would rather starve myself than go to the gym lol so that’s what I do. I drink boatloads of Diet Coke to keep me from eating and am following weight watchers to lose weight and have been looking at skinny models whenever I feel like binging lol I seriously think I may need help for my love hate relationship with food but I need to lose the weight so it’s not that big of a deal I guess. I have always had an unhealthy relationship with food where I get stressed and just binge eat a TON of food. I have severe anxiety and I’m a stress eater so it’s really hard.

  • Hi Joanna!! I LOVE your videos!!!! <3 I want to ask you a question. Which exercise is the best to get a six pack? And how long it takes to really see the change? Please i hope you answer me! Thank you so much!:*

  • Consistency. We dont talk about that enough. We all want motivation, motivation and motivation doesn’t last or you can actually find it in 30 seconds by going to pinterest and typing motivation. We dont need motivation we need consistency and embrace and love and accept those dreadful 2 words that everyone knows and ignores. HARD WORK.

  • I don’t know if you’re still reading comments on this video but I just wanted to say thank you for posting it… today is usually a gym day for me but I’ve been feeling kinda lazy and was considering forgetting about routine and watching Christmas movies all day until I saw this. I got literally halfway through and paused to get myself out to work out because you’re right: it’s about habit as opposed to being 100% motivated all the time. So thanks!!

  • Hi Rachel I’m studying Master of Engineering I felt like giving up. I did not login to YouTube for a while I was getting into your video channel too see what you posted lately this video was really helpful and encouraging to keep going ������������

  • What do you think of lost lots of weight using Custokebon Secrets? I notice a lot of people keep on speaking about Custokebon Secrets.

  • Wow thank you for reminding me about actually forming habits!!! I was feeling a little demotivated and I completely forgot about the importance of habit well done ����������

  • Your my hero. I soooooo needed this video today. I am such an extreme person. I feel like thats one of my big problems. Thank you so much for sharing. This video was amazing! The information and the editing!!!!

  • Hi there, have you heard about “BellyFATtack” yet? Simply look on Google. There you will see a helpful free video presentation by a recognized medical doctor revealing how you can reduce extra fat. It made it possible for Melody to burn her stomach fat. Hopefully it helps you also.

  • If I could show this video to everyone, I would. This is such an inspiration and I feel her passion about food, health, and lifestyle. All the quotes were so true it almost scared me! Thanks Rachel for this video, really enjoyed it!!!!❤️

  • 2 years ago I went to the gym 4 times a week. I was extremely fit and ate the best food possible. Unfortunately I stopped due to stress at uni, illness and depression (burn out). What I miss isn’t my smaller waist but the way it felt when I was running. I felt so light and airy. Like I was jumping extra high, I didn’t feel so heavy like right now. And my arms were bomb. I had some guns to show:’D that’s what I miss. (also A+ digestion xD)

  • Hey! All these tips are nOice but do you have any advice for someone who had a Eating disorder and needs to heal their relationship with exercise?

  • Hello there, I want to know if Fenoboci Diet Plan, will work for me? I see a lot of people keep on talking about this popular weight loss diet plan.