Why Keeping A Food Journal Makes Losing Weight Easier As A New Mom

Hi Guys!

Are you a new mamma ready to start shedding excess baby weight and get back in shape? Have you fully recovered and gotten clearance from your doctor that exercise is A-OK?

Or…

Even if you CAN’T exercise, do you still want to crush your post-baby weight-loss goals without sacrificing your milk supply or sanity?

We’ve all heard it before: weight loss is “just math“…

Eat fewer calories to lose weight. It’s that simple.”

But if you’re a new mom getting used to the changes in your body and trying to take care of a baby… you know that couldn’t be further from the truth.

Weight Loss is not impossible, but it isn’t ‘simple’ after you’ve just had a baby, either. From emotional eating to the impossible beauty-standards the media has drilled into our souls, getting fit is FULL of complexity.

But that doesn’t mean it can’t be easier. It doesn’t mean that losing baby-weight has to be full of stress, confusion, and emotions.

Returning to the ‘math’ analogy… what’s one of the first things that we learn about doing math?

Show your work.

We are much more likely to succeed at something when we implement systems and habits that build on one another.

That being said, losing unhealthy weight does not require deprivation- but awareness. How do we stay aware and accountable to our body’s needs?

The same way we do complex math equations.

We write it all down. Step-by-step.

From establishing your goals to tracking changes in your body, keeping track of your health and fitness journey through a journal or app can be a huge help.

This post will cover why keeping a food journal can be a great tool in your fat loss journey, and help with the emotional toll body-image issues and post-pregnancy hormones take on your mental health.

I’ll also share my free health and fitness tracking template! That way, you can get started right away without having to drive yourself crazy figuring out what is essential to track and what isn’t as important.

Why Keeping A Health + Fitness Journal Helps You Lose Weight

Number 1: Tracking Food Intake

To lose weight, we must burn through more calories than we consume. When you’re a new mom- especially a breastfeeding mom, not only are you ravenous, but you’re also insanely exhausted. We can sometimes lose track of just how much we’re consuming(as well as it’s nutritional value).

Having a place where you can jot down what you’re eating each day is a great way to identify areas where you can replace certain foods with healthier options.

Number 2: Tracking Progress

Being on a weight loss journey is an emotionally tense process. It’s easy to get discouraged, and if the only way you’re tracking your progress is with a scale, you could trigger a bad headspace and feel frustrated.

Journaling gives you a place to track progress in multiple ways. You can log measurements, weight- or make a note of how well your clothes fit.

Having a place to jot it all down will let you look back on how far you’ve come, and make staying on track easier.

Number 3: Tracking Your Feelings

There are… SO many things are going on after you have a baby, lol. Your body and emotions can feel foreign. 

You’re overwhelmed and stressed, especially with a worldwide pandemic going on. So you must take time for yourself to decompress.

A journal is a safe and private place where you can talk about how you’re feeling. As moms, we feel compelled to take on the stress and bear it with big smiles. 

We feel so intrinsically called to the duty of motherhood that we often neglect our mental health.

Keeping a health and fitness journal is not just for tracking your physical wellness; you can use it to better identify stressors and work through them.

Sometimes writing something down can make us feel better. And using a journal when you feel stressed can help you avoid emotional eating.

(Not that you should deny yourself cookies once in awhile… cookies are great. You know what, have a cookie WHILE you’re journaling)

How To Start A Food Journal

Now that you see the benefits of using a health journal, you might be reluctant because you’re not sure how to start. 

Well, I’ve saved you a Pinterest search(sorry), and you can download a template I made special for you.

Here’s the download.

Food Journal Templates (44 downloads)

You can just print these sheets out and get started journaling. I’ve made you a:

  • Goals” Template
  • Daily Tracking” Template
  • Weekly Progress” Template

They’re all pretty self-explanatory, and make it easier to get you started.

Soon, you’ll be inspired to create your OWN templates that fit YOUR exact journey.

You Did Something Incredible. CELEBRATE.

What’s most important is that you remember how INCREDIBLE you are. You have done incredible things. 

Your BODY has done incredible things.

Show yourself so much love. 

You are perfect.

It’s totally okay to want to feel your body get fit and healthy. Just never forget it’s about being healthy.

It’s not easy to love ourselves. As new moms, it’s easy to feel insanely insecure and question ourselves all the time… 

But the most essential workout you’ll do is on the inside. Our goals for our bodies will follow when we get our heads in a healthy space.

Make sure you tell yourself every day how amazing you are. CELEBRATE the beautiful life your body has created.

Teach your little one(s) that loving yourself is important, beautiful, and necessary.

Take care of yourself. Take care of your heart.

You got this.

You GOT THIS, mama.

5 Fatty Foods You MUST Eat To Lose Weight

Fat is your friend… and food! No, really. For those of us who feel frustrated when it comes to losing weight, our first step in trying to shed extra pounds is to avoid fats like the plague. 

BUT

If you’re on a mission to improve your fitness and healthy eating habits, eating fat is essential. 

Yeah, it’s true.

There are MANY high-fat foods that aren’t just healthy- they’re crucial contributors to fat-loss.

In this post, we’ll go over…

5 Fatty Foods To Eat To Lose Weight After Baby.

Avocado 

The alpha and omega of healthy fats, if you’ve spent any time in the fitness community, you’ll know that avocado is a fan favorite. If you’re just starting your health and wellness journey, you might be shocked that super-fit folks are willing to eat a 300 calorie, fat-rich vegetable without batting an eye.

The fact is, Avocados are an incredibly healthy fat that you should consume regularly. If you’re trying to trim down, you can eat ½ an avocado as part of a balanced meal.

Avocados are full of nutrients and fiber. So make sure you keep those avocados on hand.

Nuts

Eating nuts is another great snack that is super nutrient-dense and full of healthy fats. Not to mention, they taste great on a ton of foods, so they’re easy to incorporate into your meals.

The healthiest nuts you can crunch on are almonds, pistachios, walnuts, and cashews. If you’re looking for a snack that’ll quench your need for crunch- or a healthy way to add texture to your meal, nuts are perfect.

Cheese

Yeah, it’s true. Most of us LOVE cheese, and to imagine you can enjoy it while eating healthy and getting fit seems too good to be true.

Well, it isn’t.

Cheese is a super healthy addition to your diet (as long as you’re not lactose intolerant, of course).

Just make sure you’re mindful of your portion sizes if you’re trying to tone up. Fat is healthy, but too much of a good thing can still result in delayed progress.

Some of the healthiest cheeses you can eat are Feta, Mozzarella, Blue cheese, and many more. Here’s a link where you can find a whole list of super healthy cheeses!

Dark Chocolate 

Most chocolate fans can find ourselves feeling a bit deprived while learning newer and healthier habits. But you don’t need to deprive yourself (a healthy, successful, and toned life has no room for deprivation, my friend). If you want to satisfy your chocolate cravings outside of a treat meal, go ahead and have some Dark chocolate. 

Dark chocolate is full of antioxidants. For some, it’s flavor can be a bit intense, but having some dark chocolate is actually a healthy addition to your day (in moderation, of course).

Olive Oil 

While it is true that avoiding oily, fatty foods is healthy, not all oils are created equal. Olive oil is a beautiful, delicious, and healthy oil that you can use while cooking or making salad dressings. Adding a touch of olive oil to a dish is a great way to get some of your essential fats without having to fit your meal around it.

There’s Way More Healthy Fats Out There For You To Enjoy!

So don’t be afraid to do some more research! Here’s a link to a more extensive list with other healthy fats to try!

The most important thing to remember is that your focus must be HEALTH. Whatever goals you envision for your figure will accompany a healthy and active lifestyle. Here’s some stuff you SHOULD avoid if you want to lose weight.

Don’t Under Eat Your Calories

It’s true that weight-loss is mostly just math. In order to understand the calorie deficit you need, you’ll first figure out how many calories your body needs to maintain weight. 

From this, you’ll understand that eating fewer calories = losing weight and eating more calories = gaining weight

Make sure you consult a doctor, wellness professional, or use an approved online app to help you determine the calorie deficit you need to meet your goals.

But once you do, do NOT under eat. You will sabotage yourself. It not only makes staying on track almost impossible, but it’ll also harm your body and make it even harder to lose weight.

Don’t Use A Scale To Measure Your Progress

I know you might be thinking…

What?

But listen for a sec…

The number on the scale is the WORST way you can measure your progress. 

Period. 

The simple fact is, your “weight” can fluctuate like CRAZY for a PLETHORA of reasons… not to mention… MUSCLE WEIGHS MORE THAN FAT.

If you’re simply going off of what the scale says, you’re likely to feel like you’re hitting plateaus or GAINING WEIGHT.

This is detrimental not just to your goals, but also to your mental health. Yeah, guess what… you’re mental health is just as important as your physical health. They go hand-in-hand.

What you can do instead is invest in a BMI scale, and record your measurements. Using a simple number scale is trash, but a quality BMI scale is both affordable and helpful (this is the one I have. It’s great, go check the reviews).

When you track your measurements, you’ll usually see consistent progress. While you’re gaining muscle and slimming down, your unhealthy fat will be melting off. 

But if you’re just focusing on how much you weigh, you’ll may not notice the transformation happening.

It’s also a good idea to take progress pics. I know this is super tough, but there’s no better measure for success than seeing yourself get stronger and fitter on film.

Don’t Avoid Your Favorite Treats

A healthy life is all about moderation. Just because you’re trying to get a specific result doesn’t mean you can never enjoy your favorite unhealthy foods. Just be mindful of your eating. The end goal of your fitness journey should be to learn how to intuitively eat without having to count calories.

You’ll know how to listen to your body and enjoy the foods you love without binging. You need to keep your happiness as part of your journey. A healthy lifestyle is not the end of eating delicious foods… It’s just expanding your diet- and your mindset- to include healthy foods that make you feel AMAZING.

Because you WILL feel AMAZING when you eat right and get active in a healthy way.