When you embark upon a weight-loss journey, staying accountable for your eating choices and exercise routine can help you to stay on track. One way of staying accountable to yourself is to use a weight-loss journal. Jotting down how many calories you consume and burn and preparing a plan to combat temptation can help you reach your ideal weight.
Step 1
Start your journal by making note of your weight-loss goals. Write out how many pounds per week you want to lose. The American Academy of Family Physicians states that a healthy weight-loss rate is one to two pounds per week.
Step 2
Include in your journal a contract with yourself that includes how you plan to deal with temptations and your ideas for getting back on track if you deviate from your diet program. You can also include any rewards you are going to get if you meet your goals.
Step 3
Start a new page in your journal for each day. This makes it easy for you to look back and see what transpired on a specific day if needed.
Step 4
Write down all foods you eat and any beverages you drink. Include the time you ate or drank, the serving size and any condiments you put on the food. In order for your journal to be accurate, you must include anything you put into your mouth during the day and be honest about how much you consumed.
Step 5
Record your exercise for the day. When you are losing weight, you need to exercise for 60 to 90 minutes on most days of the week, states the American College of Sports Medicine. When you are noting your exercise, include all physical activities and the time spent doing each.
Step 6
Jot down any major events that happen. If you happen to hit a weight-loss plateau, you can look back to see what was going on that may have derailed your plan.
Tips and Warnings
- To keep track of the calories consumed and burned each day, enter the information from your weight loss journal into the Daily Plate.
Member Comments