Usually a printable food diary keeps track what you ate. This free food diary is completely different though because if you want to free yourself from food and eating obsessions, then keeping track of every morsel you eat can grow food obsessions - not reduce them. And the whole reason for the body wise perfect size website is to help you REDUCE food and eating issues. For this reason, this food diary template is different from the run of the mill because it gives you the tools to approach your eating like a detective. It gives you tools to find out what environmental triggers are causing what kind of eating, and it's a great way to stop binge eating. And if you want some expert help analyzing the psychology behind your eating I can help.
Here's the first thing thought that I want to tell you about keeping a food diary. Be aware of how it makes you feel: If it makes you feel trapped and you hate it, please don't do it. Making you more stressed about your eating is counter-productive as Dr. Traci Mann explains how stress releases Cortisol which helps you gain weight. But if it's a way of helping you 'work with curiosity' towards understanding your eating then it's an awesome tool.
The next thing to decide about using this food diary template is - am I going to record EVERYTHING I eat - or just those eating episodes that bothered me? Like the times I binged? It's up to you - you need to find what works for YOU whenever it comes to using any tool. There really is no 'one-size-fits-all' approach. You are an incredibly unique individual, so do what's right for you.
Remember that if you look eat eating for one day, you'll pick up some information, if you use it for a week, you'll start seeing patterns and if you look at it for a month you'll see patterns you may not have been able to see during a shorter period.
Once you've downloaded this printable food diary template, here's how you'll use each column:
Want me to analyze your food diary and coach you on how to change your eating? To get on my waiting list, let me know here
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