Your 31-Day Food Journal

You can learn a lot about the way you eat simply by writing it down.

Most people are trying to remember their eating from memory. “I didn't eat that much yesterday.” Maybe that's true. But what about the handful of food while cooking? The snack in the afternoon? The drink with calories? The food you ate because you were bored rather than hungry?

That's why I want you to keep a simple 31-day food journal.

Don't judge it. Record it. Learn from it.

Why Keep a Food Journal?

The purpose of this journal isn't to make you obsess over every bite of food. It's to make your eating patterns visible.

For 31 days, record when you ate, what you ate, how hungry you were, what you weighed, and how you felt. After several days, patterns may start becoming obvious. Maybe you're rarely hungry at breakfast but eat because it's breakfast time. Maybe stress triggers evening eating. Maybe certain meals leave you satisfied for hours while others have you looking for another snack shortly afterward.

You can't improve a pattern you haven't noticed.

Awareness comes before adjustment.

Track the Time

Write down when you eat. This helps you see how frequently you're actually eating and whether some eating is happening because of hunger or simply because food is available.

You may discover you're eating from morning until bedtime without ever allowing yourself enough time between meals to experience genuine hunger. Or you may notice that a particular time of day is consistently difficult for you.

The point isn't that there's one perfect eating schedule. The point is to understand your schedule.

Track What You Eat

Write down what you actually ate. You don't need to write a novel. Eggs and bacon. Steak. Chicken. Sandwich. Pizza. Protein shake. Ice cream. Whatever you ate, write it down.

Be honest. Nobody benefits if you leave something out because you don't like seeing it on the page.

The journal only works if the journal tells the truth.

Track Your Hunger

Before eating, ask yourself:

“How hungry am I?”

You can keep this simple. Write Not Hungry, Slightly Hungry, Hungry, or Very Hungry.

This connects directly with what you've already learned about your relationship with eating. Were you genuinely hungry, or were you eating because it was noon, because somebody else was eating, because food was sitting in front of you, or because you were stressed?

After 31 days, this column may teach you more than you expect.

Track Your Weight

Record your morning weight using the routine from the previous chapter:

Morning → bathroom → before food or drink → similar clothing → same scale → same location.

Your weight doesn't need to be written beside every meal. Record your morning weight once for that day and use the food entries underneath it.

This allows you to look back over several weeks and compare your eating patterns with the overall direction of your weight.

Don't look at one meal followed by one weigh-in and assume you've discovered exactly what caused the scale to move. Remember that weight fluctuates. You're looking for patterns over time.

Track How You Felt

This may be one of the most useful columns.

How did you feel around the time you ate?

Good. Tired. Stressed. Bored. Happy. Sad. Anxious. Energetic. Satisfied.

Maybe you discover you're eating when you're stressed. Maybe you eat late at night when you're exhausted. Maybe certain meals leave you satisfied while others leave you wanting more.

Food isn't always about hunger. Your journal can help you see when it isn't.

Review the Journal

Don't just fill out 31 pages and throw them into a drawer. Review what you've written.

Ask yourself: When am I genuinely hungry? When am I eating without hunger? Which meals keep me satisfied? When do I snack? What emotions repeatedly appear around eating? Is my weight trend moving in the direction I want? What is one thing I could improve?

You aren't looking for 25 things to change at once.

Find the obvious patterns first.

Observe → Identify → Adjust → Repeat.

Don't Try to Make the Journal Look Perfect

Your journal isn't a report card.

If you ate something you didn't plan to eat, write it down. If you overate, write it down. If you had a great day, write it down. If you had a terrible day, write it down.

Don't change what you record because you want the page to look better.

You can't learn from information you hide from yourself.

The journal exists to help you become more aware of your behavior, not to prove that you're perfect.

Use It During Your PayToCommit Challenge

Your 31-day journal can be especially useful during the beginning of your PayToCommit challenge. Instead of guessing why your progress is moving—or why it isn't—you'll have a written record of what you've actually been doing.

If your weight trend is moving down, look at what's working and keep doing it. If your progress stalls, look back through the journal before immediately making a dramatic change.

Maybe the answer is already sitting on the page.

Your memory tells stories. Your journal keeps records.

Use one page for each day. Record your morning weight once, then add as many food entries as you need throughout the day.

Day 1 — Date: ____________ Morning Weight: ____________

<w:tblPr><w:tblW w:w="0" w:type="auto"/><w:tblCellSpacing w:w="15" w:type="dxa"/><w:tblCellMar><w:top w:w="15" w:type="dxa"/><w:left w:w="15" w:type="dxa"/><w:bottom w:w="15" w:type="dxa"/><w:right w:w="15" w:type="dxa"/></w:tblCellMar><w:tblLook w:val="04A0" w:firstRow="1" w:lastRow="0" w:firstColumn="1" w:lastColumn="0" w:noHBand="0" w:noVBand="1"/></w:tblPr><w:tblGrid><w:gridCol w:w="901"/><w:gridCol w:w="4192"/><w:gridCol w:w="1713"/><w:gridCol w:w="2554"/></w:tblGrid><w:tr w:rsidR="00450BE0" w:rsidRPr="00D82263" w14:paraId="7C582CD4" w14:textId="77777777" w:rsidTr="00846642"><w:trPr><w:tblHeader/><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="396B4331" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:lastRenderedPageBreak/><w:t>Time

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<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="311CC806" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Hunger

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="38324A46" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>How I Felt

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="5DBCB334" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="2B33CB33" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______________________________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="7D074049" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>____________

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<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="6C5FF636" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="387573B9" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______________________________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="0CE54EA9" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>____________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="540763B0" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>__________________

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="1795BF04" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______

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<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="7F416855" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>____________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="0B4C7BF2" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>__________________

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="5948F492" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="5EDB6E29" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______________________________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="231E1508" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>____________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="54198A3A" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>__________________

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="0164EAAB" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="178B584C" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______________________________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="57C71B99" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>____________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="0C7AA692" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>__________________

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="4DFDF70B" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="22FB445A" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>______________________________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="1C7A04FE" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>____________

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="101E4504" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00D82263" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00D82263"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>__________________

What did I notice today? ________________________________________________

The same printable page should be repeated for Days 2 through 31, with only the day number changing:

Day 2 → Day 3 → Day 4 → Day 5 → Day 6 → Day 7 → Day 8 → Day 9 → Day 10 → Day 11 → Day 12 → Day 13 → Day 14 → Day 15 → Day 16 → Day 17 → Day 18 → Day 19 → Day 20 → Day 21 → Day 22 → Day 23 → Day 24 → Day 25 → Day 26 → Day 27 → Day 28 → Day 29 → Day 30 → Day 31

Each printable daily page uses:

Date | Morning Weight

Time | Food | Hunger | How I Felt

What did I notice today?

Your 31-Day Review

At the end of Day 31, don't just look at your starting and ending weight. Look at what you learned about yourself.

Starting Weight: __________________

Ending Weight: __________________

Change: __________________

When was I usually hungriest? __________________________________________

When did I most often eat without hunger? _______________________________

Which foods or meals kept me satisfied the longest? ______________________

What emotions or situations triggered unnecessary eating? ________________

What worked best for me? ______________________________________________

What is the biggest change I should make next? ___________________________

The purpose of these 31 days isn't to create the perfect food journal.

It's to understand your own behavior well enough to make better decisions.

The Simple Rule

For 31 days, tell the truth on the page.

Record when you ate, what you ate, how hungry you were, your morning weight, and how you felt. Don't judge every entry while you're writing it. Collect the information, look for patterns, and then make reasonable adjustments based on what you learn.

Track it. See it. Understand it. Then improve it.

Simple = Success. Commitment = Accountability. Accountability = Results.

PayToCommit — Where You Put Money on the Line to Lose Weight by a Deadline.