Write it Down!

Keeping a record of what you eat and how much you move not only helps you track your progress, but studies how it will help you reach your health goals.

Download our handy Weekly Health Diary to start!

A study published by the American Journal of Preventive Medicine showed that of those adults trying to lose weight, the ones who kept food records six days a week lost twice as much weight as those who didn't.


  • Awareness: A journal helps give us a realistic picture of how many calories we consume and how often we engage in physical activity. If we're actually eating more than we think or not meeting the recommended 150 minutes of physical activity a week, there's record allowing us to make changes where necessary.

  • Accountability: Studies suggest we're less likely to cheat on our diets when we have to write down everything we eat.

Follow these simple steps to help get you started today:

  • Commit to using a paper based or computer based health journal for a specific period of time.
  • Track your results by being honest with yourself and writing down your calorie intake and/or how often you exercise.
  • At the end of the time commitment, acknowledge your results and make a plan for improvement or celebration!

Steven and Chris Web Wonder Woman Jamey Ordolis has been keeping a food journal on the advice of Dr. Ali Zentner.

Here's how tracking her intake has helped her reach her goal!

"Using a food journal has really helped me decide where I want to 'spend' my daily calories and negotiate with myself. I've also gotten a few wake-up calls ... French Vanilla Cappuccino? SO not worth it! You can also download food journal apps for your phone if you're on the go!," she says.

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