Episode #156: How to Food Journal Without Obsessing

Food journaling can be an incredibly powerful tool for weight management—but only when it’s used the right way. For many people, tracking food brings up perfectionism, guilt, or an all-or-nothing mindset that actually works against long-term success.

In this episode, Dr. Sarah Stombaugh breaks down how to use food journals as a tool for awareness, curiosity, and understanding your body—not control or self-punishment. You’ll learn how to get the benefits of food journaling without turning it into an obsession, especially if you’ve struggled with tracking in the past or are using GLP-1 medications.

In This Episode, We Cover:

• Why food journaling works for weight loss—and why it often backfires
• Common mistakes that turn food journals into a source of stress
• How to shift from judgment to curiosity when tracking food
• How to use food journals to identify patterns—not micromanage meals
• How food journaling can support appetite awareness on GLP-1 medications
• Practical tips to keep journaling simple, sustainable, and mentally healthy

Who This Episode Is For:

• Anyone who has tried tracking food and felt overwhelmed or obsessive
• People pursuing weight loss who want a healthier relationship with food
• Those using GLP-1 medications like Wegovy or Zepbound
• Anyone who wants to understand hunger, fullness, and cravings more clearly
  
  

Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp