With the growing demands of everyday life, such as being a parent and having a demanding job with hectic hours, not forgetting the deadlines to keep….

It’s hard to keep track of what you did 20 minutes ago, let alone the day before or need to do tomorrow.

Time to get organised!

You can be the individual who is organised at work, on time with deadlines, the parent who puts their children and their needs first, but when it comes to you, this is not even in the equation.

We have all heard of the old saying: if you don’t look after you; you are no good to no one else.

Frankly, the saying is on point and totaally beneficial to keep in mind.

Balance your stress

Stress is a killer and when combined with unhealthy foods and not exercising, this is ripe for diseases like heart trouble, diabetes type 2, and obesity. But when you’re so wound up in every day living and allowing its demands to place an impact, stress does not register with the brain and warn of health related diseases coming your way.

Instead you believe other commitments are of more value than your health.

This often leads to lack of exercising, not eating well and one self-having no one to answer to for the actions and choices they have made.

Food journals_3Be accountable!

Accountability is a huge part of success when it comes to losing weight. Having someone to answer to, even if that person is yourself, is motivating and will keep you on track.

One of the greatest ways to be accountable to you is by keeping a food journal.

You may use it purely as a means of keeping track of what you eat and drink on a daily basis, or as a place to record your thoughts and feelings as you journey through your quest to lose weight, or both.

What you need for a food journal

– Notebook/Phone App (such as the one right here at WatchFit!)

– Pen

– Honesty

Just as the use of food journals varies from person to person, the type of journal that is used varies as well. Your food journal should be something that you are comfortable using on a regular basis, meaning you should be able to carry with you and fit in to your daily life without creating too much of a hassle.

Food Journals_2You can use a simple notebook and pen, but there are also many apps available that allow you to record all of your eating information directly into your handheld device.

For many people this is a much better option, as they don’t have another thing to think about carrying and are able to access the information more quickly and with greater organization.

Why keep a food journal?

The benefits of regularly keeping a food journal include:


If you know that you are going to have to record exactly what you eat and when, you are much less likely to continuously snack, or sneak that extra helping at a meal.

A food journal acts as your form of culinary confession, making sure that you are aware each time you choose to eat something and ensuring you eat the right foods rather than snack or poor quality items.

Food journals_4Reference

It is important that at the end of each day you carefully review everything that you have recorded in your food journal. This will keep you aware of what you are eating on a daily basis, and ensure that you are getting the right balance of nutrients in your diet.

Reviewing your food journal at the end of the day can also make you aware of patterns in your eating that you may not have noticed before.

This is especially true if you are also recording how you are feeling before and after you eat.

Emotional Support

Using a food journal to be aware of yourself is a fantastic way to take note of potential emotional motivations for the food choices that you make throughout the day.

After several days of recording what and when you eat, as well as how you are feeling during the process, you may start to notice patterns of the types of food that you choose at certain stressful points of the day, or when you are dealing with particular emotions.

Knowing these things can help you to confront these tendencies so that you can make wiser choices the next time you face a similar situation.

Keeping a food journal not only makes you aware of your food choices and emotional state, it’s also most likely to encourage you to exercise more regularly and combined with eating healthy this is a great starting point to continued living this way with better habits!

Connect with Expert Helena Philippou

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Pollyanna Hale Health and Lifestyle coaches
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Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans