Why would you need to start a weight loss journal when you are you trying to lose weight? Having a weight loss journal is a vital tool for weight loss success. It’s been proven that people who utilize this journal are two times more likely to achieve their weight loss goals. Continue reading to learn more about how to maintain this journal.
Document and track everything you eat
First, you should make sure you record every single item of food you consume into your journal. It doesn’t matter if it is only one small bite of something because small bites can lead to a lot throughout the day. Not only should you record the food, but you should also record the number of calories that it contains, as well as the amount of fat, carbohydrates, and sugar in them. By doing this, you can ensure that you do not overeat.
It is important to track all of your activities in your journal
Your journal should not only be used for recording the food you consume. It should also be used for recording your exercise. Record how long you exercised and the types of exercises you did. If you ran, record how far you ran and how fast you did it in. If you lifted weights, then you should record the exercise you did, the amount of weight you used, and the number of repetitions and sets that you did.
What are your goals? What are you trying to achieve?
Your journal should also be used for writing down any goals you have. This should not only include your final goal, such as losing fifty pounds, but also any small goals, such as losing 3 pounds for the week. You could also make an exercise goal, such as running a mile in 10 minutes. Record whether you accomplish your goal or not, and if you fail, don’t beat yourself up. You cannot expect to always succeed in life. There will be bumps along the way. Just don’t let them defeat you.
Express yourself!
Use your journal as a way of releasing your feelings. People will often overeat whenever they are experiencing a wide range of feelings, particularly stress. If you had a difficult day at work, write it all down in your journal rather than turning to food. Also, if you are excited about some future occasion, then write it down. Sometimes, people will even overeat when they’re excited. Don’t allow your emotions to sabotage your weight loss efforts.
Check your weight to track your progress in your journal
Finally, make sure that you are weighing yourself on a regular basis, such as every week, twice a month, or once per month. Record this in your journal. This will help you stay aware of how your diet and exercise program are working for you. Although you should weigh yourself regularly, you should avoid weighing yourself too often, such as once per day or multiple times per day. Your weight will fluctuate up and down daily based on numerous factors. At the most, weigh yourself once per week, or you are just going to get yourself frustrated.
Ready to start your weight loss journal?
Many people don’t realize just how important a weight loss journal is for successful weight loss. However, those who use this tool understand how useful it really is. Buy yourself a weight loss journal and utilize the advice provided above, and your odds of weight loss success will increase substantially.
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