10 Weight-Loss Journal Ideas to Track Your Progress

Losing weight can be a challenge for many people. One way you can help yourself is to start a weight-loss journal.

“A weight-loss journal is a personal record-keeping tool used to track various aspects of someone’s weight-loss journey,” said Matthew Landry, PhD, RDN, assistant professor of population health and disease prevention at the University of California, Irvine.

Tracking your goals, meals, and moods can support weight loss by helping you become more aware of your eating habits, triggers, and progress. Research suggests that for people trying to lose weight, keeping a journal can help them change their habits and behaviors.  

There are many ways to start a weight-loss journal. Consider these 10 journaling ideas to help you find a weight that’s comfortable for you. 

1. DIY bullet journal

Think of a bullet journal as a cross between a journal and a to-do list. As a weight-loss tool, a bullet journal can help you organize and track your goals. You can record everything from fitness and weight goals to food choices. Bullet journals allow you to get creative and give yourself positive feedback about your progress. 

2. Goal setting

It’s helpful to set realistic and actionable goals. Work on setting goals for things you can control. Examples are food choices, activities, and new habits that can improve your well-being. 

“A goal of losing 10 pounds is not actionable,” Landry said. “The actions that get you there are eating three servings of vegetables a day or working out three times a week.” These are examples of actionable goals.

3. Meal planning

When you plan meals and snacks in advance, you’re more likely to prepare food at home, make nutritious choices, and avoid unhealthy fast food or processed meals. In fact, people who plan their meals are more likely to eat more nutritious foods and maintain a lower weight than people who don’t plan their meals.

You can also plan ahead when eating out. Check out restaurant menus in advance and decide what you’re going to order before you go.

EXPERT PICKS: WHAT TO READ NEXT

• How to stop stress eating: It’s common to turn to food to help with negative feelings. But there are steps you can take to reverse the habit. 

• Can you lose weight without dieting? Yes. You can lose weight without dieting by making sustainable changes to your diet and habits.

• Is weight-loss medication right for you? Here’s everything you need to know about Wegovy (semaglutide) to help you decide if it can help you find a comfortable weight.

4. Meal logging

Meal logging refers to keeping track of what you eat in real time. It can help you become more aware of your eating habits and identify patterns. Also, meal logging can help make sure you’re getting the nutrients your body needs, especially if you’re cutting back on certain foods.

The CDC provides a free, weekly food log template to help you get started.

5. Water tracker

The research on drinking water and weight loss is mixed. At the very least, drinking water may support weight goals since water is calorie free, and doesn’t have added sugars like soft drinks do. Drinking water may also:

• Stimulate your metabolism

• Help during exercise

• Help the body remove waste

• Burn fat 

One study found that people who drank water before meals lost more weight while following a lower-calorie diet than those who didn’t drink water before meals. 

So it may be helpful to track your daily water intake and see if it makes a difference. 

6. Workout diary

Logging your physical activity can motivate you to exercise. You can track details like the number of steps you take, or the number of minutes you spend riding your bike, running, or walking. And don’t forget that everyday physical activities like walking your dog, cleaning your house, or mowing the lawn count, too.

Try to jot down how exercise affects your mood, body image, and food choices. For example, you may notice that on days you work out, you tend to be in a better mood or make more nutritious food choices. These patterns can provide valuable motivation.

7. Mood tracker

Something else you may want to track is your mood. 

“We know there’s an association between the way we feel and what we eat,” Landry said. As an example, you may turn to comfort foods when you’re feeling down, or eat more nutritious foods when you’re happy. Maybe you notice that you eat more when you’re bored or stressed.

Understanding these connections can be an important part of achieving your weight goals.

8. Sleep log

Getting enough good quality sleep is important for your overall well-being. It can also affect weight management. 

“Poor-quality sleep can lead to poor food choices,” Landry said. “But on days you wake up refreshed, you probably will make better choices. If you’re not logging your sleep, you may not notice or make the connection.”

9. Weight and measurement check-in

Weighing yourself regularly can help you lose weight, according to a study from the American Heart Association. Decide if you want to weigh yourself daily, every other day, or weekly.

But daily weigh-ins may not work for everyone. Hopping on the scale daily can also trigger anxiety or make you obsess over the numbers. This may be especially true for people with a history of eating disorders or disordered eating. 

Take note of how weighing yourself makes you feel. If it distresses you more than it motivates you, avoid weighing yourself, or switch to once a week.

Another step you can take to track your progress is measuring yourself, particularly around your waist.

10. Reflections

Take time at regular intervals to take stock of your successes and setbacks. 

“Weight loss is tough,” Landry said. “At these times, reflection on the progress made can provide critical encouragement and perspective.” 

As you reflect, remember to focus on more than just your weight. Think about other benefits of a nutritious diet, like more energy, better sleep, and a better mood.

How to start a DIY weight-loss journal

There are a few ways to create a weight-loss journal. Some people prefer pen and paper, while others like using a digital format. There’s no right or wrong choice — what matters is finding a process that works for you.

If you choose to use a notebook or journal, pick one that fits into your purse, backpack, or pocket so you can carry it with you. 

Phone apps or online platforms can be particularly helpful if you want to track your data over time. There are plenty of free apps for both Apple and Android phones, including:

• Cronometer

• Fooducate

• Lifesum

Another option is to use a digital note-keeping app like Apple’s Journal or Android’s Google Keep. These simple “digital notebooks” are handy for entering information from day to day.

Do weight-loss journals actually work?

Weight-loss journals may not work for everyone all the time. But there can be many benefits to keeping a weight-loss journal, like helping you to: 

• Stay accountable to your goals

• Gain awareness of your food choices and portions

• Learn your trigger environments and/or situations

• Identify patterns in your behaviors

• Learn which foods boost — or deplete — your energy

• Notice any nutrient gaps in your diet

• Find encouragement by looking back at your past successes

Weight-loss journals work well for people who use them consistently. So figure out how your journal can best fit into your daily routine. Maybe you have regular times of day — such as lunchtime, after dinner every night, and/or right before bed — that you set aside for journaling. 

Risks of using a weight-loss journal

“Generally, there are no known severe risks or harms to keeping a weight-loss journal,” Landry said. But it’s possible they may worsen or trigger disordered eating or eating disorders. 

Be cautious about keeping a weight-loss journal if you notice:

• Increased obsessive behavior

• Disordered eating habits, such as restrictive eating or avoidance of certain foods, especially if you have a history of disordered eating or an eating disorder

• Difficult emotions like guilt or shame if goals aren’t met

Landry added that you can reduce these risks by working with a registered dietitian, eating disorder specialist, or therapist.

Frequently asked questions

Why trust our experts?

Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a content creator who focuses on acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

Our editorial standards

Meet our experts