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