Why You REALLY Want To Use a Weight Loss Journal
Table of Contents
My Weekly Weight Loss Journal Tour | Planning Out The Week
The weight literary journal, cute weight loss tracker, how much does a journal weigh, journaling while dieting, bullet journal ideas diet. Diy bullet journal weight loss, weight loss journal target, weight loss food journal, mindful eating bullet journal, weight loss journal ideas pinterest. Weight loss bullet journal printables, weight loss journal online, weight loss tracking ideas. Body measurements bullet journal, exercise bullet journal, progress tracker journal. Weight Loss In reality, according to a study from Kaiser Permanente’s Center for Wellness Analysis, maintaining a meals diary can double a person’s weight loss. “Without this tool, a lot of persons neglect the snacks and bites taken while standing, preparing food for other people or munching in the automobile. More than time these unrecognized snacks can lead to several additional pounds gained per year,” says Gueron. Stick to water or unsweetened tea and save the sweetened stuff for a unique treat. “Many men and women reach for food since of cravings, low power or boredom, and these habits can lead to unnecessary weight gain,” she added. To enable reach your weight loss aim, try drinking eight ounces of water when you very first wake up, carrying a BPA-cost-free water bottle or tracking your water intake on your telephone. Although it probably took far more than a week to obtain undesirable fat, most folks want they could lose it quicker than it came on. “When it comes to losing weight, basically cutting back on your portion sizes could be the most underrated way to drop pounds. Even so, if you are already consuming significantly less (and working out more) and are still stuck, there are tiny tricks of the trade that can support jumpstart your efforts,” Ansel says. Even though chronic strain and poor sleep excellent are recognized to boost visceral fat, exercise aids, and specific foods can have a substantial effect on reducing belly fat. 1 current study found that simply improving overall diet good quality can curb belly fat accumulation. Adding physical activity makes it possible for you to burn additional calories than dieting alone. If you want to lose weight, picking out the ideal portion size of each meal is critical. Eating a wholesome diet does not make certain that you will lose weight. Your weight is a balance involving the calories you take in and the calories you burn. You will lose weight if you consume a low-calorie diet in which you burn off extra calories than you take in, and you will achieve weight if you consume a lot more calories than you burn off. Researchers specifically looked at closer adherence to a Mediterranean diet, which includes nine components. Food journaling could not sound sexy, but time and time once again research proves that it operates. For instance, nuts are scrumptious but eating also a lot of them can make you acquire weight considering that they have lots of calories. Most persons really should exercise 30 minutes a day, almost every day of the week. But individuals trying to lose weight should exercise much more typically than that or increase the intensity of exercise to burn extra calories. If you’re not the pad and paper variety, Ansel recommends keeping a running journal on your smartphone or trying an app like MyFitness Pal or Lose It. Any weight-loss plan that includes frequent exercis eis not only much more successful — it is also healthier. By eating a healthy diet and exercising, you’re keeping your bones, muscles, and heart robust and decreasing your danger of creating some diseases. Even if you never necessarily lose weight, you will be healthier and you will really feel and look far better too.
What Journal Is Best To Buy?
Keeping A Diet and Exercise Journal
Many of my diets have been unsuccessful over the years. I’m not proud of that fact, but I do feel that many of my failed diets have taught me valuable lessons. It is extremely important to try to learn something from each diet that goes south. If you don’t learn anything, your mistakes will be repeated.
One of the best ways to learn from your mistakes is to start writing in a journal. A journal is a personal tool, and I wouldn’t normally tell you how to use one. But I feel I must share with you some of the ways I learned to use my journal.
For starters, write down everything that you eat, as you eat it. This may seem strange, but as I’ve mentioned before, many of us do actually forget some of the things we eat during the day, especially the small stuff. This is especially true if we are continually snacking.
Do you remember how many handfuls of Sugar Frosted Flakes you munched on today? Was it two? Or was it more like nine? You must be precise in order to gain any benefit from this technique. Don’t write down that you ate “some” M&Ms.
Write down that you ate “three handfuls” of M&Ms. At the end of the day, you can take out any calorie counting booklet and add up your total calories for the day. You can be the judge. How many calories did you consume? Was it a good day, or a bad day? If it was a bad day, which items made it so? Can we cut back on that tomorrow? Great!
Don’t cheat, and don’t fudge (no pun intended). If you try to pretend that you didn’t eat all that ice cream last week, and you tell your friend that you stuck to the diet but still gained weight, then you have more problems than just being overweight. Most of my friends can tell when I’m lying anyway.
Be Honest In Your Journal
If you can’t be honest with your friends, you have to at least be honest with yourself. If you aren’t honest with yourself, that’s called denial, and that will do nothing but continually frustrate you. When you weigh-in, you will find that the scale remembers everything you ate. A record of where you slipped up on your diet is priceless information. Don’t deny yourself that feedback.
A second type of journal entry could be your weekly problem log. You only need to fill out this log for weeks that you didn’t lose weight. You need only summarize what you feel are the reasons you did not lose weight this past week (stress, holidays, a sale on brownies, etc.). Here is a sample log:
WEEK 3: I ate an entire chocolate bunny, or two.
WEEK 7: I thought the chocolate sauce was nonfat.
WEEK 9: Chocolate. Never mind what, just chocolate.
WEEK 11: We had no trick-or-treaters, and I ate all the fun-size Snickers because they were bothering me as they lay there.
Trends often emerge within a problem log. In this case the trend is chocolate. The appropriate correction is to eat less chocolate, preferably no chocolate. Yes, life is unfair.
The challenge then is finding ways to lower your intake of chocolate. The best thing I could do to help myself is to stay away from 7-Eleven stores. We all have our secret little places that we go for our “fixes.” Resist the urge to go to them and pretend you need a vegetable fix, or a fruit fix instead. Take a big bite out of that carrot and say out loud, “Yes, oh I needed this so much.” Make sure no one is within earshot first.
Not everybody’s problem log will be filled with “chocolate” entries. Some people will drink too much alcohol (oops… multiple problems), while others will eat too much junk food. Others will drink a 12-pack of soda per day, while still others will eat as much meat in a week as some of us do in a year. The point is that by using a log in this way, you will be able to see which items or events most severely affect your weight-loss.
Keep Track Of How Many Hours You Exercise Per Week
A journal can also be used for keeping track of your exercise sessions. Keep track of how many hours you exercise per week and what type of exercise you perform. It is also helpful to have a weekly exercise goal in mind as you journey through your diet. This can be expressed in calories or in hours, whichever suits you best. The goal is a constant reminder to include exercise in your weight-loss plan.
One of my favorite ways to use a journal is to regroup and reorganize after a terrible weigh-in. I tend to write down whatever I’m thinking at the moment just to get the pen rolling. Often the first few words reveal my mood, and I’m not often a happy camper. Here are some examples:
January 6 – Okay Johnny, what happened? Wait, let me guess, you shouldn’t have eaten at McDonald’s three times this week. When will you learn to stay away from those places? Are you on my side? Or are you just going through the motions?
January 27 – Let me just say one thing…WHAT’S WITH THE FOUR PIECES OF CAKE AT THE WEDDING? What could you possibly be thinking? Your plan was to stick with vegetables this week. Did you temporarily forget that cakes are not in the vegetable family? What can you do to keep away from that junk next week?
February 17 — Ok, this week is shot. Seems to me that we’re having a lot of blown weeks, aren’t we Johnny? And didn’t we have this same conversation a few weeks ago? Yes, I think we did? Wait! Maybe there are some other areas of your life that we could screw up too. Why should we limit it to dieting…
Write Positive Goals for the Upcoming Week
You might think I’m being a bit harsh on myself in these journal entries, but I get all of my frustrations out right then and there. I usually stop being upset with myself after a few paragraphs, and then I write some positive goals for the upcoming week.
Keeping a journal of your thoughts and reflections concerning your diet each day is also helpful. No topic that pertains to diets is off limits. Sample topics might include: Have you been drinking eight glasses of water each day? Did you blow it big time last night at dinner? Have you had a revelation or breakthrough in your diet strategy?
It is important to focus on what has been negatively and positively affecting your progress each week. It’s helpful to review the past week’s journal entries over the weekend or on whatever day you choose. This serves as input to your diet planning process. Throw out what doesn’t work, and welcome whatever does work for you. As you reread your journal, you may be surprised at what you have written. Was that really you who wrote that paragraph three weeks ago? Did you really eat all that in one day? Or “My God, I’m so paranoid.” You’ll be amazed at how many states of mind you find yourself in.
Within your own journal, you can do more than write. I like to draw pictures of the restaurants that are safe to visit, and I like to draw pictures of and make lists of the foods that I can and cannot eat, separated by a big thick impenetrable line that I drew and did not dare cross. I even tried to draw an apple fritter at one time, but it didn’t look appetizing. It looked more like a poorly groomed, ugly hairpiece, but that’s not the point. I knew it was an apple fritter and I knew I couldn’t eat it. That type of stuff works for me; you must find out what will work for you.
Remember, however, that the journal won’t do the hard work for you. The journal can help you see trends in your eating behavior, but you are going to have to reverse the bad trends on your own. So please learn these lessons well, and if you need to start your diet over, like I have done many times, start over with conviction.