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How to Journal like a Pro

Updated: Dec 17, 2021


It’s the little details that are vital. Little things make the big things happen.” -John Wooden





Counting calories is a controversial issue in the fitness industry. Some swear by it, while others are just left scorned. I have changed viewpoints on the importance of this tactic. I once had every client sign up for MyFitnessPal, believing since counting calories worked for me, it must work for everyone else.

The issue I saw firsthand with clients was either most wouldn't track consistently enough, and then those who did track focused solely on the calories while paying no attention to the quality of food.

Am I wholeheartedly against counting calories now? No. I still believe tracking food intake is a great way to build awareness. But no one should have to count every morsel of food for the rest of their life. Tracking food intake is a great way to get back on track after experiencing slip up, and it's an excellent strategy for overcoming plateaus. However, if you're going to count calories, you must do it the right way. Below are tips to help you count calories like a pro.

Journal Tips

  • Keep a food log for three consecutive days. One should be a weekend day (i.e., Thursday-Friday-Saturday or Sunday-Monday-Tuesday. To get the most precise picture possible, choose the three days that would be most typical of your regular eating habits.

  • You should track everything you eat and drink during these three days, including water intake, condiments, gum, supplements, coffee, tea, medications, and caloric beverages.

  • Use a separate sheet of paper for each day of the week. On this sheet, you should create columns for the following: Meal/Snack Time, Food/Beverage & Amount, Food Group Servings, Hunger Level, Mood/Thoughts, Location, and Challenges.

  • Meal/Snack Time: Clarify if the foods and beverages consumed were part of a meal or a snack. You should immediately log this after eating, not forgetting what you had.

  • Food/Beverage & Amount: You should be as detailed as possible in this column. Include the following info: Cooking method (e.g., baked, fried, boiled): the brand name and descriptive words on the packaging like low fat.

  • Food Group Servings: List the amount of food or beverages consumed. All food should be measured by a food scale or with a household measuring item like tablespoons or teaspoons, and you should measure drinks with a measuring cup.

  • Hunger Level, Mood/ Thoughts, Location, and Challenges: You should also track your hunger level before and after eating, thoughts, where you ate the meal, and any challenges you faced when deciding what to eat.

Why Get This Detailed

Going beyond just counting calories can give us insight into why we eat the way we eat. When we have this info, we can begin to generate solutions to the problems we face with food. For example, suppose you notice that you're hungrier throughout the day whenever you have a smaller breakfast than you now know. In that case, you should begin to focus on having a more extensive breakfast to start your day—uncovering the "why' behind each meal is where the magic happens.

To recap, you don't have to count calories for the rest of your life. But if you feel like you need help getting back on track, give it a shot. But make sure you cover all of the details with the tips above.

If you need additional support on your fitness journey, email me at james@jameskingiiifit.com to schedule a free coaching call.


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