Journaling provides a weight loss support tool to record your goals and progress. While some basic information is useful for everyone, customizing your weight loss journal makes it more effective for your own use. Consider the information that is most helpful to you based on your specific weight loss goals.
Benefits
A weight loss journal keeps you accountable from day to day as you focus on weight loss. You record your habits and activities that are relevant to weight loss as a record. Knowing that you will write down the things you do may help you make better choices when it comes to food and exercise. You also have data from each day to review to analyze your weight loss. On days or weeks when you lose weight, look back at the journal to see the type of things you did during that period. If you gain weight, look for factors that prevented you from losing. This helps you change your behaviors for better weight loss going forward.
Information to Include
Diet and exercise are two main components in weight loss, making them essential pieces of information for your weight loss journal. Write down the food and beverages consumed each day as well as any physical activity you complete. Include the type of exercise and the length of time. For your food entries, include the amount you eat or drink. You also can record your weight loss goals and the steps to reach those goals. Record your weight each week and your measurements in inches if you are tracking that information.
Setup
The setup of the journal is a personal decision. Choose a format that is most convenient for you. Options include a traditional journal, online journaling, notebook, spreadsheet or a phone or PDA program. Distinct columns or sections for each type of information keeps the journal organized. For example, create separate columns in a spreadsheet for weight, food, exercise and goals. Include dates on each entry to keep track of different times.
Tips
Record your weight loss information as soon as possible to increase the accuracy of your journal. If you wait until the end of the day, you might forget the details or your exercise routine or your meals for the day. Honesty is key for the journal to be effective. Share your weight loss journal with a trusted acquaintance to a greater sense of accountability. If you know someone else will see the information, you may be able to better stay on track.
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