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Food Journal

Need help losing weight? Try a food journal to develop a healthy eating plan.

Did you know that obesity can increase your risk of heart disease, stroke, type 2 diabetes, and certain types of cancer? When too much weight is gained, we become obese, increasing the risk for poor health. But just a 10 percent weight loss can improve our overall health.

Losing weight requires eating healthy foods and exercising. Changing these behaviors is possible, but it will take some work. One thing you can do is keep a food journal.

Use a food journal to track eating habits

A food journal is used to document everything you eat. After a few days, you will see the overall picture of your eating habits — both good and bad. You can use this information to make necessary changes to your daily eating routines.

According to WebMD, people who keep food journals are more likely to be successful in losing weight and keeping it off. A food journal also helps identify patterns of overeating and keeps you accountable.

Food journals can be purchased at most stores that sell books. If you're not sure about investing in a journal, download a free one from the Centers for Disease Control and Prevention. If you prefer to go paperless, there are many food journal apps available to help you track weight loss and exercise routines.

Additional health and wellness information

If you're a Highmark member, you have access to a secure, members-only website that provides information about keeping a food journal. To access your Highmark member website, select the service region noted on your member ID card. After logging in, select the "Health & Wellness" tab and type "food journal" in the search field.