Journaling Your Way to Weight Loss

One of the most effective tools for improving your mindset about anything, including 
losing weight, is with a journal. I know what you’re thinking – you’re getting a little tired 
of this tip every time you read about anything. But the reason it is brought up so often is 
because it works! If you have not really attempted journaling before, now is the perfect 
time to go all in.


3 Ways to Use a Journal for Weight Loss

There are a few different ways you can use a journal for the intended purpose of losing 
weight. Not just for the weight loss itself, but improving your mindset and thought 
process about what weight loss means to you. 

Here are the 3 techniques to try out:

1. Creating a Plan of Action – and Sticking to it. Journaling is an excellent way to set 
goals, create actionable tasks, and stick to them. For weight loss, this might mean 
choosing a specific diet, writing notes about a new workout routine, or just wanting to 
change to healthier habits.

Write them all down in your journal, and be as specific as possible. Write down exactly 
what you plan to do and when to do it. 

2. Journaling the Details of Your Progress. You can also use your journal to record 
your progress along the way, both successes and possible gains. Depending on the 
type of journal you use, you can have a page where you record your weight or inches as 
you progress, write entries about how you think it’s going, and even write about when 
you think you made a mistake or you feel like you want to try something different.

3. Writing Out Your Thoughts and Feelings. Don’t forget about the traditional form of 
journaling, where you write about what you’re thinking and how you’re feeling. You can 
use your journal to write down when you feel great with lots of energy, when something 
you ate didn’t make you feel satisfied, and when you have emotional eating urges or 
even have a binge. All of this matters and is going to help you see your own habits and 
make appropriate changes.


More Tips for Journaling Success

To make your journal work for you, here are a few more tips to keep in mind:

Skip the “Rules” of Writing. This is really important, because if you are too concerned 
about HOW you write, you won’t focus as much about WHAT you write. Your journal is 
yours, not to be seen by anyone else. Which means you don’t need to worry about 
writing rules like spelling, grammar, or sentence structure. Just get the words out on 
paper in whatever way you want.

Switch Things Up Whenever You Want. This is YOUR journal, to be used how YOU 
want! If you started with one method of journaling your weight loss progress, then 
decided on switching to a bullet journal, go for it! That is the beauty of something like a 
journal that is so customizable.

Try Out Stream of Consciousness Writing. When you do stream of consciousness 
writing, you write as much as you can, and whatever first comes to mind. You can set a 
number of pages to write or set a timer, but you definitely don’t have to. The point is to 
just dump all those thoughts out of your head onto paper.






