Weight loss journals can be a very effective tool. Here are some tips to help you use yours effectively.
First of all, pick a journal you will use. Whether you buy a ready-made weight-loss journal or create your own, it must be designed so that you use it. Make sure it is a convenient size that you can carry with you. Make sure there is enough space for your handwriting. If you use a notebook, why not make it an attractive one that will invite you to write in it? If you use an electronic journal, be sure you know how to use it.
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Next, where will you keep your journal? Can you keep it in a convenient place where you will see it often throughout the day? Is there a secure area away from prying eyes?
Next, plan how you will use it. Can you realistically write in your weight-loss journal every time you eat something? How will you handle situations such as lunch meetings or family gatherings? Can you set up specific times each day to devote to your journal? Will you remember what you need to write in it?
Now, what will you write in your weight-loss journal? If at all possible, your journal should include the following items:
*What food you ate and the amount
*What beverages you drank and the amount
*The circumstances in which you ate and drank (Were you "stress eating"? Was it a family gathering or a work meeting?)
*What exercise you did, the duration and the intensity
*The circumstances in which you exercised (Did you cut your workout short because of injury?)
*Additional notes: Were you on any medications? If you are female, where are you in your menstrual cycle? Etc.
*A weekly place to note your weight and perhaps your BMI (body mass index). (Experts recommend you weigh yourself no more than once a week because our weight tends to fluctuate throughout the day.)
By keeping track of these matters in your weight-loss journal, you will have a great morale booster. If you have reached a plateau, you can simply look back at all you have accomplished and also find out where you might be going wrong in your weight-loss efforts. In addition, you will have valuable information to show your doctor if you notice anything amiss.
As you can see, your weight-loss journal does not have to be elaborate. By keeping honest track of a few simple matters, you will be well on your way toward a healthy body.
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