The Weight Loss Journals and Apps I Actually Use Every Day

When it comes to weight loss, I don’t believe you need dozens of fancy tools, complicated programs, or the newest app on the market. You just need a few tools that you will actually use – and use consistently. In this article, I want to share the weight loss journals, charts, apps, and recipe websites I actually use every day to keep track of what I eat.

Why Food Journal?

Why do people food journal? For me, it comes down to awareness. Using my weight loss journals and apps help me become more aware of my eating habits and identify those little things that can easily go unnoticed. How much butter really is on that piece of toast? How big is that serving of pasta? Did I have one tablespoon of dressing or three? If I am serious about losing weight, I weigh and measure my food and write down each portion. One of TOPS mantras is “If you bite it, write it.”

When I am more aware and mindful of what – and how much – is on my plate, I make better choices. And when I consistently pay attention to what I am eating, I lose weight. It’s not about being perfect. It’s about being aware.

My Favorite Paper Weight Loss Journal Tools

If you’ve noticed the main photo in my last few blog posts, you may have noticed that I use two main paper weight loss journal charts. The first is an old, old, OLD Weight Watchers food journal from the 1980s. Yes, I know I’m a TOPS member. And yes, I still use my ancient Weight Watchers food journal! Why? The 8½ x 11-inch format is landscape rather than portrait, and it fits much better on my refrigerator. LOL!

Both my TOPS Food Journal and this old Weight Watchers journal use the exchange system rather than the newer WW points system. For me, the important thing isn’t the name on the journal. It’s having a simple place where I can see what I’m eating.

The second paper chart is one I made myself. I use it to keep track of the different plants I eat each day. My goal is at least 15 different plants each day. Do I actually get 15 every day?Nope. But I try. And I’ve noticed something interesting: when I concentrate on adding plants to my meals, I feel fuller and more satisfied, my digestion seems happier, and I often see some weight loss that week. These paper charts are quick and easy. I can jot things down as I’m taking food out of the refrigerator, and they give me a visual reminder right there in my kitchen.

How do I get 15 plants in a day?

Sometimes it’s easier than you think. Let’s take a salad. I might start with a box of three types of lettuce. Then I add arugula and spinach. Now I’m at five plants. I keep a container of “salad additives” in the refrigerator. It usually contains red, green, yellow and/or orange bell peppers. That’s another four plants. Then I might add shredded carrots, red onion, green onion, cucumber and zucchini. Now I’m at 14. Add a tomato and an olive-oil-based dressing, and I’m at 16 different plants! I’m just sayin’… 😉

When I focus on adding plants instead of restricting foods on my weight loss journals and apps, something interesting happens. I naturally eat fewer processed foods, I stay fuller, I feel more satisfied, my digestion improves, and weight loss becomes easier. That’s powerful.

Carb Manager and Google Health are Two of My Favorite Digital Weight Loss Journal Tools

Carb Manager:

In addition to my paper journals, I use a couple of digital tools every day. One of my favorites is Carb Manager. I LOVE this app!

Carb Manager

My paper journals give me a quick, easy visual reference, but Carb Manager allows me to see much more of my weight-loss journey. It keeps track of fat, protein, carbohydrates, calories, fiber, and more.

One feature I especially like is that I can copy and paste the URL of a recipe into Carb Manager, and it can calculate the nutritional information for me. I can see the fat, protein, carbohydrates, calories and fiber for the recipe and then add it to my food journal. I can access Carb Manager on my computer or my phone, so it’s with me wherever I go.

At the grocery store, I can use the barcode scanner. At a restaurant, I can look things up on my phone. And at home, I use the scanner to compare different food items in my pantry or refrigerator when I’m deciding what to make.

I also pre-track my meals. This has become one of my most useful weight-loss habits. I can look at my day ahead and see what I’ve already planned to eat. Then, instead of wondering what I should have for my next meal or snack, I can make a choice that keeps me moving toward my goal. It’s one thing to make a healthy decision when you’re sitting comfortably at your computer. It’s another thing to make that same decision when you’re hungry at 3:00 in the afternoon! Planning ahead helps me.

Google Health:

My other main digital tool is Google Health. It used to be called Fitbit. Google Health works with my FitBit watch, my scale and also connects with Carb Manager. Having these tools work together makes my life so much easier. Instead of having my weight, food journal, and other information scattered in different places, I can see more of the big picture. And for me, seeing the big picture helps me stay accountable.

My Favorite Recipe Websites

A couple of websites I use A LOT for menu planning are Skinnytaste and Ambitious Kitchen. They are probably my two main go-to websites when I’m looking for interesting, healthy and relatively easy meals to prepare. Both offer meal-prep ideas, which is especially helpful for me. If I have breakfast prepared and ready to go, I’m much less likely to end up eating a sweet roll with my morning coffee!

Their recipes offer great flavors, are family-friendly, and include all kinds of cooking methods – fresh, baked, air-fried, slow-cooked, stovetop, grilled – you name it.

They also have recipes that fit a variety of eating styles and needs, including high-fiber, high-protein, dairy-free, gluten-free, grain-free, vegan, low-carb and keto options. Skinny Taste also includes Weight Watchers points on many recipes. I recommend checking them out. Your family may never even know they’re eating “diet” food!

Celebrate Your Zeros and Fives

If you’ve been working on weight loss for awhile, you know exactly what I’m talking about. I’ve recently reached one of those wonderful breakthrough numbers ending in zero. I’m below the zero and moving lower into the nines! Those five-pound milestones that take you below a five or a zero feel SO good. And I think we should celebrate them. But be careful that you don’t celebrate your weight-loss success by undoing the progress you’ve made. Before you reach for the celebratory dessert, check in with your weight-loss journal tools. I’m celebrating my milestone with a shopping trip. It’s time. My clothes are starting to look a little baggy!

The Harvest Isn’t Just About Losing

We are still in August, and I’m still celebrating Lammas/Lughnasadh and winding down my summer as I prepare for the autumn and winter months ahead. I want to add one more thought to my harvest theme. Harvest isn’t just about what you’ve lost. It’s also about noticing what you’ve gained. For me, that’s knowledge, confidence, better habits, less guilt, more awareness, and better health. Those are beautiful things to harvest. That feels like a beautiful Lammas message to me.

Finding Your Rhythm

Remember, weight loss isn’t about finding the perfect app. It’s about finding the tools you’ll actually use. My paper weight-loss journals remind me where I’m going. apps help me stay honest. My recipe websites help me plan, and weighing and measuring my food helps me understand what I’m actually eating. Together, these simple tools have become part of my daily rhythm. They aren’t magic, they don’t make the decisions for me, but they help me make better decisions more often. And for me, that’s what sustainable weight loss looks like.

How’s your rhythm lately?

Aromatherapy Companion The Mindful Kitchen

Recipe from Aromatics.com

Feng Shui Kitchen Tip #4

The Weight Loss Journals and Apps I Actually Use Every Day

Why Food Journal?