Keeping a food and activity diary Lyndel Costain Known as 'self-monitoring', research shows people who keep track of what, when and why they eat, and how active they are, lose weight and keep it off.

In this article

Why keep a diary?

Example of how to fill in your diary

Diary to print off

Food diaries help you become more aware of your eating and activity habits, and problem areas. They give you a basis from which to plan changes and set goals, and allow you to look back and see what you've changed over time. This can be very motivating.

A food and activity diary will also encourage you to make conscious choices about what you eat and do - writing it down gives you the chance to think twice before you act. This is one of the most useful things you can do to help you gain control your weight.

Write down everything you eat and drink over the day.

You can print off the form below, or put similar headings into a small notebook to carry with you. It's hard to remember what you've eaten at the end of the day, so try to record things as you go.

It can also help to make a note of any thoughts or feelings linked to eating, especially if you find you often eat for comfort or when you're not actually hungry.

Make a note, too, of any activity you do over the day that lasts for at least ten minutes.

Writing down everything you eat and drink can be difficult. The more honest you are, the more it will help you. It can take a little while to get used to and sometimes it may seem like a waste of time, but it's worth the effort.

If things are going well, you may find you only need to keep it now and then, or if your weight loss goes off track.

People who successfully lose weight and keep it off monitor what they eat and how active they are. This could be in the form of a diary, or in their head. It's a matter of finding out what works best for you.

Time	Food and drink	Where and who with	Thoughts
8am	Glass of orange juice	At home with family	Rushing to get everyone organised
9am	Chocolate muffin, large coffee	Coffee shop - alone	Stressed, need something sweet

Print out this page to keep a personal record of your food and activity habits.

Time	Food and drink	Where and who with	Thoughts
Time	Activity type	Where and who with	Duration

This article was last medically reviewed by Dr Rob Hicks in October 2005. First published in May 2001.