The Best Weight Loss Tool — A Journal

The Best Weight Loss Tool — A Journal

A weight loss journal is one of the most useful and inexpensive tools you can use to lose weight. Many weight loss journals have you record everything you eat and drink, but to truly get the most out of a journal you need to also write down how much you exercise. Using the journal to track your intake and exercise you will have an accurate record of how much energy you have consumed and how much you have expended.

Tracking your food and exercise with a journal is easy, and once you get into the habit of recording all you do, it will become second nature to do this and this information will be extremely beneficial in helping you stay on track or even get back on track. Some key points in keeping journals are to write down everything you eat and drink when you do it (use scrap paper if your journal is not handy) do not rely on memory it should be done immediately.
A weight loss journal should include:

  • Everything you eat and drink immediately.
  • How much and when you exercised
  • Note what you’re doing while you’re eating―driving, watching TV, etc.
  • Describe how you felt while you ate: angry, sad, happy, nervous, starving, bored?
  • Be honest. It’s a journal; no one has to see it but you.
  • At the end of each day, examine how, when, and why you’re eating.

This gives you a much clearer picture of how dedicated you are to your weight loss efforts. It will also highlight what changes you may need to make to get the results you want. Another benefit of the weight loss journal is that it will show you the times of day you tend to eat more or less. You can then make a conscious effort to eat more filling (but healthy!) foods or reduce portions during those “trouble times.” Using a weight loss journal helps you take control of your diet and provide you with the information needed to continue to lose weight.

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