3 Ways Journaling Can Help Heal Your Relationship with Food

3 Ways Journaling Can Help Heal Your Relationship with Food

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What is Journaling?

Essentially, journaling is the process of putting your thoughts, emotions, experiences and observations down on paper.  It can be daily, it can be when the mood strikes you…it can be whenever.  The key thing?

That your process WORKS FOR YOU.

I have been going through a pretty cool book called “Let it Out: A Journal through Journaling” by Katie Dalebout.

Katie is a funky millennial from the Detroit area (holla!) that loves deep conversations, soul searching and other cool stuff like that.  She speaks to my hipster side! 🙂

Anyway, she describes journaling as a way to get UNSTUCK.  I love that idea.  SO many of us gals who are trying to get unstuck in our journey to weight loss do the exact opposite.  We end up in a pile of mud so thick, you could mistake us for Atreyu’s horse from the Never Ending Story (yikes!)

Journaling can give you a way to put all those feelings on paper…things you never wanted to say outloud or didn’t know you needed to say.  You can talk about it to your journal and never be unsafe.  Recording your journey can be an invaluable tool for pushing you toward your health goals in a way you never have before.  So let’s take a look at 3 actionable ways that journaling can help you lose weight.

1. Journaling can help you heal.

If you are reading this blog, you likely have had emotional eating issues.  Everyone’s emotional journey is different, but chances are, you’ve got some sort of baggage hanging around. I’m not saying that you wake up every day thinking about your divorce from 10 years ago and decide “Hey I’m going to eat 14 donuts because I’m single”  You may not be thinking anything when you reach for 14 donuts.  You just feel some sort of emptiness. So you eat. Over time, we may think that some of our issues are resolved, when they really may not be.  So what do we do?  We tend to reach for food.

Journaling is one way for you to start getting deep with yourself and figure out why you are struggling.  If you don’t need professional help for your issues, (and honestly not every one needs to.  Just because you emotionally eat doesn’t mean you need therapy!), the pick up a pencil and paper and start asking yourself the hard questions.  In Katie’s book, she gives a lot of tools for getting this part of your brain stimulated because let’s be honest.  Do you even know how to start this process?  Here is one example:

  1. Write down a specific fear that you have, one that holds you back from achieving something.  Write down one actionable steps that moves you toward that fear.  Make it small and NOT overwhelming.  Now…immediately go out and do that thing.

Easy!  Well.  It’s not easy to face these things, but at least the process is simple.

The point I am trying to make in this bullet point is that journal is one excellent technique that can help you start identifying and working through issues that can cause you emotional harm, and thus unnecessary eating.

Journaling for Weight Loss


2. Journaling can clean out the mental garbage.

I mean honestly…who DOESN’T thrive better in an organized environment.  And if you’ve raised your hand, please email me.  We need to talk about this arcane magic you us! hhahah

Honestly though, our American lifestyles have left us in a constant state of “what’s next?”  We run the kids around, run to work, make food, find time for exercise, get the dog to the vet…it never ends.  With increased busyness can come a myriad of unfinished projects, piles, mental garbage and other things that just crowd you out.  You’re left with a feeling that nothing is done, you’re unorganized and just plain frustrated.  How might we cope with this?

You got it.


How I feel when I'm stressed.

Writing in a journal is a GREAT way to brain dump.  Basically, writing down anything and everything that is on your mind.  Once it’s out of your head, you start to sort through the stuff that’s just not worth being stressed about.

3. Journaling can help you keep your goals present and accounted for.

If you’ve ever made a commitment to yourself to lose weight and had grand plans to change, it’s very possible that these goals got lost in the shuffle of life (see my previous post!).   If you maintain a regular journaling practice, you have these goals written down where you can revisit them.  Instead of saying them to the air (where they promptly get sucked up the exhaust fan and out into the atmosphere, never to be seen again), they have a physical place in the world.  They have a home on these pages where they can serve to invigorate when you feel tired or as a reminder when you forget.

Basically? It serves as an accountability partner (just made of trees).


If you are interested in diving deeper into journaling, I would suggest checking out Katie’s book here. 

If you aren’t digging a book and would just like a good solid list of journaling prompts to get you started, then join my “Say Goodbye to Emotional Eating: 30 Day Journaling Challenge!  Scroll down for deets!!!

FREE DOWNLOAD: 30 Day Emotional Eating Journal Challenge


What do I do now, Christie?

  1. Click on the picture below to get a FREE PRINTABLE challenge that will give you 30 days of thought provoking questions to get you on the path healing that annoying emotional eating!!

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