Daily journals are recommended by physicians to address many different situations. Some journals are for emotional release, while others help you keep track of food allergies and weight-loss programs. When making and completing a food and exercise journal, it is important to have it accessible throughout the day to keep it current. It can help improve the success your diet and exercise plan by holding you more accountable.
Making a Diet and Exercise Journal
Step 1
Purchase a small journal that you can carry at all times. The journal ideally will fit in a purse or pants pocket.
Step 2
Write down goals for weight loss, exercise and time limits on the first page. Include starting weight, body-fat percentage and measurements of your arms, thighs, chest, waist, hips and calves.
Step 3
Use the next seven pages to title each day of the week.
Step 4
Make note of everything you eat and drink. Include a description of the food, portion size, calories, protein content, carbohydrates and fat, if available. At minimum, write down descriptions of the food and portion size. A typical portion is the size of a fist.
Step 5
Note all activity after each workout. Include type of exercise completed, weight lifted, if applicable, repetitions, rest between sets, time spent on cardiovascular exercise and level.
Step 6
Update the information on body weight, body-fat percentage and measurements of the arms, thighs, calves, chest, waist and hips after the seventh day.
Step 7
Repeat all steps until the time limit is complete. Reevaluate plans and goals and begin another journal, if necessary.
Tips and Warnings
- If you feel discouraged or disapointed with your results, seek the help of a qualified dietitian or trainer.
Things You'll Need
- Small notebook
- Pen
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