Keeping a Diet Diary

Documenting the weight loss process through a diet diary or journal can really help you to know what's working (and what's not). And it can help keep you motivated and successful.

Here's what you need to know.

A diet journal isn't just a place to write down what you eat, how much water you consume, and the number of fruit and vegetable servings you eat (though you do want to use your journal to record each of these things.)

A diet journal is also a place for you to freewrite about your weight loss journey. This process will help you to be more observant to what's working and what's not working in your diet – and in your life (both physically and mentally.)

Freewriting is easy, and it can be a tremendous tool for tapping your subconscious. All you need to do is find a smooth, free flowing pen and your weight loss diary. Set a timer for ten or fifteen minutes, if that helps you, and write as quickly as you can – without editing yourself. Don't stop to reread or cross out. Just keep writing whatever's on your mind until your timer goes off.

Freewriting in your diet journal is a great way to record the changes that occur in your body and mind during your weight loss journey. How are you feeling physically? How do different dietary choices change your mood and energy levels? Are you feeling energetic throughout the day? How are you sleeping?

If you feel like you are suffering from depression, don't hesitate to get some help. And if you discover that your energy levels start to flag, make an appointment to see your medical doctor. In fact, you should see a doctor before you begin any weight loss program.

Also, use your weight loss journal to document how you feel after your daily workout. After you exercise, you will likely feel a certain joie de vivre and, if you can capture that in words, it can be tremendously motivating to read the following day when you aren't so sure you want to lace up those athletic shoes.

You can also use these exercise writings to determine which forms of exercise you truly love. When you love a particular routine, you'll be more likely to continue working out.

You can also use your diet journal to visualize how you want your body to look and feel. Write down the details. When you are at your ideal weight, how will you look, feel, and behave? Where will you go, what will you do, and what kinds of clothes will you wear?

And don't limit yourself to simply writing in your diet journal. Use images in addition to words. Clip magazine clips of outfits you want to wear and pictures or photos that depict your personal definition of health and well being. You can draw, paint or doodle in your journal – anything to help you document the process and stay inspired.

As you begin to lose weight, go back through your diet journal so that you can see the progression in your attitude and your state of mind.