How To Journal for Weight Loss

Once you start making it a habit to do daily journaling, the next step is what to write!  People are often stuck on this step, but the truth is it does not matter.  This should be the least stressful part of journaling.  

There area few essential rules to journaling for weight loss:

1. It doesn’t matter how you structure it, what you write, or how long it is
2. Grammar does not matter
3. Include a statement of self gratitude every time if possible
4. Do not judge

Starting with the first rule - do not overthink it.  The purpose of journaling is so that you can get everything in your brain out on paper.  You need to see what is going on in there to be able to effectively manage your thinking.  You will be surprised what comes out when you sit down and just start writing.  There does not need to be any structure to it.  Some people have elaborate structures and have a template they use each day.  This is only necessary if you want.  You can literally just write the date and then just start writing.  

If you are really stuck at the point of just getting started, you can use prompts.  If you google “journal topics” or “journal questions” you will have no shortage of questions to get you started.  They are prompts such as “What am I feeling right now and why?” Or “My biggest challenge right now is….”  If you use these, they are generally just to get the pen moving.  Often you will start on one topic and then find that you jump to another one within 30 seconds of writing.  This is completely OK and normal.  

Make sure you do not worry about grammar or punctuation.  Run on sentences and poor paragraph form are completely acceptable.  Just let your brain go with whatever comes to mind.  Do not go back and fix spelling - this is meant to be easy, and not a school assignment.

Finally, if you are journaling specifically for weight loss, it is important to make sure you are doing some form of daily self gratitude.  So many people who have struggled with their weight also struggle with negative self talk.  Reversing that takes actively breaking the pattern and showing your brain all of the great qualities you possess.  Take the time to write at least one sentence about something good related to you.  

In the beginning, if you have been particularly hard on yourself with negative thoughts, this can be challenging.  If you are at a loss for something to be grateful for, try a bridging thought, such as “I am learning to think positively about myself.”  or “It is possible that I can learn to be healthier.” The thought you are having must be true and believable to you.  Practicing this every day will help you build a better relationship with yourself over time, no matter how uncomfortable it may feel at first.  

The absolute most important rule when journaling is not to judge yourself.  Many people have a fear that if they really let everything out of their brain they will be horrified and ashamed of what they find.  It is important that you do not judge.  Just look at your thoughts as a curious observer.  Remember you get to chose what you want to think.  Just because your brain has offered up something crazy does not mean you necessarily believe it or that it says anything about your self worth.  You can simply acknowledge the thought and move on.  Ignoring the thought or judging yourself for having the thought will only hinder your progress.  

Like anything else in life, journaling will become easier and more satisfying the more you practice.  The important part is to just get started.