The food journal as mindfulness tool

An important tool in changing behavior and reaching a weight or fitness goal (e.g., losing weight, getting stronger etc.) is the act of recording the behavior one wishes to change. This action forces us to observe carefully the phenomenon we are trying to manage and improve.

According to Daniel Kirschenbaum Ph.D., one of the foremost experts in the application of cognitive therapy to weight management, self monitoring is the single most important aspect of effective weight control: “The studies show that when people write down at least 75 percent of their eating and exercising behaviors they often succeed in losing weight and maintaining weight loss. Writing down very little of these critical aspects of weight control usually results in very minimal or temporary success.”

I think that learning this habit is so effective that the behavior of monitoring itself can be effectively used as an initial goal, rather than immediately adopting a weight loss goal in pounds. Only when the act of monitoring has become a habit can we then choose what weight goal to strive for. These are two discreet goals that can be “unlinked” and treated as organic (and sequential) stages in the change process. The information gathered from the monitoring process can then be used to strengthen the resolve to lose the weight and/or adapt a more nutritious diet. In most instances, the mere act of “neutrally” recording and paying attention to what we eat (without judgement) causes a positive change in our eating behavior.