The art of Journaling:trigger eating?

Just can't seem to make the time for journaling?

Posted: 22 Aug 2012 02:49 AM PDT

Currently, I am preparing a new presentation on habits.  Most of us run on autopilot more than we should on many things and not enough on others.  That's where mindful eating comes in -- if you focus on how you habitually eat, you will learn how you actually eat -- not just how you think (assume) you eat.

But the real goal of mindfulness, at least for weight management, it to focus your concentration on your behaviors, find out which ones are leading you away from your goals, and then alter those habits so you can run on autopilot eating behaviors that help you stay at a healthy weight.

Journaling is an important tool in this process.  Actually, journaling is the single most effective approach to losing weight.  If you have to write it down, you'll eat less -- proven fact.

But people resist journaling with an unnatural passion! 

"It's too hard" (to remember to write things down although apparently it's not too hard to remember to eat.

"It's embarrassing" (like no one is ever embarrassed when they have to go someplace and feel like they are not the size they shouldn't be.

"When I see my food written down, it's frustrating" (because you never feel frustrated about your weight when you're not writing things down?)

Ok.  So journaling's hard.  I get it.  Big psychological hurdle for some of us.  I'll see your objections and raise you an easier method!

How about this:  For three weeks, start carrying around an index card in your pocket.  All you have to do it make a check mark when you eat something.  That's it.  Doesn't matter what you're eating or when or how much.  The goal is to just get you starting to pay attention to the impulse that starts you eating.

I'm not looking for perfection here!  I know you won't always remember to make a check mark in the beginning.  But if you stick with it, you can create this temporary habit.  And once that happens, you are going to start noticing what happens right before you notice the impulse to eat.

That information is like gold!  Armed with the knowledge of what triggers you, you can alter your environment in very small ways so you aren't triggered as often and therefore don't take on as many calories (ie THE SECRET TO WEIGHT LOSS!)

What do you think?  Simple enough?  Come on!  Pony up and give it a try!  What have you got to lose??( -- Just the weight you don't want anyway :)

Debbie....another good post!

I know journaling is good. I did it several times since WLS.
I have a hard time doing it now.  I also belong to another group and we discuss our daily eating.
I journal daily for my therapist and have for 30+ years. I just don't have the time to do both.

I know that is probably an excuse but it really does overwhelm me to do it all at once.

I agree those that don't journal should give it a try. It can be very helpful!

Hugs and love....connie d

Yep me too right now. I've been so busy and not journaling. The first 3 years after my revision I faithfully journaled along with all the exercise I did. I know I have to get back to that habit once again.

I made the mistake today of vacuuming after I clean out my closets once again. Got 2 large garbage bags full of clothes along with 2 small bags of clothes and odd ends for my SD garage sale on Fri and Sat.
I told her anything of mine I sold she could have the $
I stretched and moaned and groaned to reach the top part of the closet, found 5 purses I'm gonna sell too. Now my gut is hurting...damn adhesion's!

Saw your post and I started a journal with an app I found for my iPhone. I feel pretty good about it already, I just have to make a habit out of it. If I get lazy Debbie I'm going to need a jump start from you.LOL!

Thanks,
Debbie

Your doing great Debbie and please read the post from today (8/23), it's a good one!

Hi Debbie Jean,
As I look back, the only times I was consistent in food journaling was when I was accountable to show my journal to someone.  I paid a nutritionist for monthly check-ins and weight checks to help me get a handle on my diet and eating disorder for about a year.  I also journaled the two times I was in outpatient eating disorder treatment.  Each week, I met with a nutritionist and we discussed my eating behaviors.  Then, the first year post-op I kept a journal and met with the nutritionist at Barix, the weight loss surgery facility where I had my RNY.  

I'm coming up on my six year check-up.  I intend to ask my surgeon if I can come in every three months, like my first year, because I am losing slowly, and I want to stay losing.  Each time I meet with the surgeon, the nutritionist comes in and talks with me as well.  I love my surgeon, and he offered to do that with me three years ago, but I was in my alcoholic relapse, and at that time, my food was a mess.  Even though I dump, I was still eating tons of cookies and getting sick.  It was horrible.  

Which reminds me, I have to schedule that appointment tomorrow.  I can't go till the first week of September, but last year, it was near the end of September when I saw him, and my surgiversary is the end of August.