Track Your Food for Seven Days: A Simple Challenge to Reset Your Eating Habits

Are you ready to take control of your eating habits?

One of the very first steps I teach my clients is how to track their food intake.

This simple practice can have a profound impact on your health and weight loss journey.

Here’s why…

3 Reasons to Try a 7-Day Food Tracking Challenge

One—most of us have a short memory when it comes to our food intake.

You might have a tough time recalling what you had for lunch earlier in the day, never mind three days ago.

Two—It’s easy to underestimate how much we eat or overlook certain habits. Tracking our food intake increases awareness and highlights areas for improvement.

It’s not uncommon for clients to tell me:

• “Oh, I don’t really eat much sugar.”
• “I only have a couple of glasses of wine a week.”
• “I barely eat anything—I’m not sure why my weight won’t budge.”

Often, they’re surprised when their food journal reflects a different story entirely. It’s not because they were being purposely deceptive; rather, see number one above!

Also, when tracking everything, we’re less likely to grab extra handfuls or eat something just because it’s sitting in front of us. Every bite is being tracked, so it all counts.

It also helps identify areas where we struggle the most, such as late afternoons or evenings, so we can plan more effectively.

Three—it can help us move beyond black-and-white thinking and adopt a more neutral approach to food.

Most people only want to track their food when eating “perfectly.” They don’t want to track the extra handfuls, bites, or random “binges” on a weekday night when they finish work for the day or are seeking comfort in the evening.

This honest inventory allows us to make meaningful changes to our eating habits without having to be “perfect.”

Essentially, we’re cutting through the drama and getting straight to the facts of our consumption without attaching false meaning to it.

How to Do the 7-Day Food Tracking Challenge

Who is this for?
Anyone who resonates with the points above.

What do I mean by tracking?
Keep a short-form record of what you’re eating.

You can do this in:

• A notebook
• The Notes app on your phone
• A food tracking app (if you already use one—with one caveat below)

If using an app, don’t wait until the end of the day to log everything.
Capture it in real-time using one of the methods above so you can enter it accurately later.

When should you start?
Start tracking your food for seven days—beginning today, tomorrow, or any day you choose.

But don’t wait for the “perfect moment.”
We want to move away from black-and-white thinking, so I strongly encourage you to start today, regardless of what you’ve already eaten or what you’ve planned for later.

A Few Final Reminders

• This challenge is for you. You’re accountable to yourself and only you.
• If you’re not going to be honest about your tracking, there’s no point in doing it.
• Don’t let perfection stand in your way. If you miss a meal—or even an entire day—just get back to it as soon as possible.

Are you up for the challenge?

Start today. Keep it simple. Be honest.

You might be surprised by how much clarity a week of tracking can bring.

~Elaine

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P.S. Want to be supported further on your health or weight loss journey? Whether you want to lose weight, refine your eating habits, or feel more in control around food, my one-to-one coaching program offers personalized and high-level support in helping you reach your goals.

​Apply here to get started, and we’ll ensure it’s the right fit.

Read the full program details here.