Online Fitness Coach Tip Use A Journal to help double your weight loss

The Power of Food Journaling: How Tracking Your Meals Can Double Weight Loss

A study from Kaiser Permanente’s Center for Health Research found that keeping a food diary can double a person’s weight loss. The research, one of the largest and longest-running weight loss maintenance trials ever conducted, was published in the American Journal of Preventive Medicine.

“The more food records people kept, the more weight they lost,” said lead author

Jack Hollis, Ph.D., a researcher at Kaiser Permanente’s Center for Health Research in Portland, Oregon. “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

How the Study Worked

Participants followed a heart-healthy DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes fruits, vegetables, and low-fat or non-fat dairy. They also attended weekly group sessions and exercised at moderate intensity levels for at least 30 minutes a day. After six months, the average weight loss among the nearly 1,700 participants was 13 pounds. More than 69% of participants lost at least nine pounds—enough to significantly reduce their health risks.

The Science Behind Food Journaling

Since the Kaiser study, multiple researchers have reinforced the link between food tracking and weight loss. A 2019 study published in Obesity found that self-monitoring food intake for just 15 minutes per day was strongly correlated with successful weight loss.

Another 2020 review in the Journal of the Academy of Nutrition and Dietetics found that consistent food tracking—especially when paired with accountability, such as sharing records with a coach—was one of the strongest predictors of weight loss success.

Why Food Journaling Works

If someone told you that you could double your weight loss just by adding one simple habit, would you do it? Unlike extreme fitness challenges, food journaling is low-effort and highly effective. Here’s why it works:

1.Helps Monitor Caloric Intake – Weight loss comes down to calories in vs. calories out. A food journal helps you track how much you’re consuming and where you can make improvements.

2. Reduces Mindless Eating & Bingeing – When you know you have to record every bite, you’re more likely to skip that extra handful of chips or unnecessary dessert.

3. Encourages Smarter Food Choices – Seeing food intake written down makes it easier to choose nutrient-dense foods over high-calorie, low-nutrition options.

4. Reveals Hidden Calories – Many people underestimate portion sizes or forget to account for sauces, dressings, or liquid calories like sodas and coffee drinks.

5. Shows Your Commitment to Results – Tracking your food intake is a tangible way to hold yourself accountable and stay motivated.

6. Provides Data for Course Corrections – If weight loss stalls, a food journal allows you (or a coach) to pinpoint areas for improvement.

7. Improves Awareness of Food & Mood Connections – Food tracking helps identify how certain foods affect your energy levels, digestion, and cravings.

8. Ensures a Well-Balanced Diet – A food journal can highlight whether you’re getting enough protein, fiber, and essential nutrients in your meals.

9. Tracks Long-Term Progress – Over time, your journal becomes a roadmap of your transformation, allowing you to celebrate improvements.

How to Start Food Journaling.

Get You In Shape has helped many people successfully track their food with two easy methods:

1. Use a Website or App – We recommend MacroFirst, which integrates with our coaching app and provides valuable tools, even in the free version.

2. Use a Physical Journal (Less Recommended) – While writing in a notebook can be effective, most people find that digital tracking is easier, faster, and more accurate.

Pro Tips for Effective Tracking
Use an app like MacroFirst for accurate calorie counts.
Log food immediately after eating to avoid forgetting details.
Be honest about portion sizes—use a food scale or measuring cups when possible.
Track beverages and condiments—liquid calories can add up quickly.
Look for trends in your eating habits and make small changes as needed.

Make Food Journaling Work for You. Food tracking doesn’t have to be a lifelong commitment, but it’s a powerful tool to use until you’ve developed a sustainable, mindful approach to eating. The benefits of journaling extend beyond weight loss—it helps build awareness, discipline, and better nutrition habits that can last a lifetime.

If you’re ready to take control of your nutrition and see real results, start tracking your food today! Try MacroFirst and join Get You In Shape for expert coaching and support on your journey to better health!”

Ways to help you cut down the number of calories you consume daily:

1. We recommend using the app from MacroFirst 
2. Start looking at the labels of the foods and drinks you are consuming to be aware of the calories.
3. Cut down on empty calories in drinks such as soda, juice, alcohol, specialized coffee drinks and sweetened teas are all in the high calorie/low nutrition. There are ZERO calories in Water!!
4. Cut down or limit all unrefined sugars that are found in foods such as cookies, cake, ice cream, candy and candy bars. Also cut out high caloric fried foods such as potato chips, onion rings, French fries, donuts, and other fried foods.
5. Start cutting your portions so that you are eating fewer calories each time you eat.
6. When eating out, always split a meal with someone or have the waiter put the rest of the plate in a to-go box before your meal comes out.