What Should Be Kept In A Weight-loss Journal?

Keeping a weight-loss journal can make the difference between repeated attempts to lose weight and taking pounds off successfully. Of overweight and obese adults who completed a weight-loss program that included self-monitoring calorie intake, 57 percent of the self-help group maintained an 8-percent weight loss at follow-up, according to a study reported in the December, 2009 "Journal of Behavioral Medicine." Losing 5 to 10 percent of your weight reduces the risk of chronic diseases.

Goals

Setting short-term and long-term goals and recording them in your weight-loss journal provides a foundation for your program. Using attainable, measurable goals is the most effective way to build confidence and succeed. For example, base your goals on a healthy rate of weight loss, bearing in mind that most people experience some weeks when their weight fluctuates or remains the same. Losing 1/2 lb. to 2 lbs. a week is a realistic goal. Other motivating goals include fitting into a specific pair of jeans, reducing your waist measurement and being able to walk up stairs without becoming out of breath.

Plan

Creating a specific plan for achieving your weight-loss goal provides a structure for working toward your goal. Keys to successful weight loss to record in your weight-loss journal include a food plan for reducing daily calories, a fitness plan for increasing daily physical activity and a behavioral plan with a list of habits you're willing to break and new habits for replacements. For example: "I'll cut out five hours of TV a week and spend that time exercising to become lean and fit." Noting your starting weight and measurements and adding updates will help keep you motivated.

Food Tracking

Whether you count calories, carbohydrates, fat grams or track servings of different food groups, tracking your food intake gives you a powerful tool for success. Writing down everything you eat and drink -- and measuring or weighing serving sizes -- helps you to limit calories. As you progress, making a list of food groups and your target water intake and checking off each serving will keep you on track. If your weight loss plateaus, using your journal to return to the discipline of writing down your food and beverage intake in detail can help you correct your diet.

Fitness Tracking

Scheduling your workouts and planning them in detail helps to make exercise a regular part of your life. For example, planning weight training on Tuesdays and Thursdays and aerobic exercise on Mondays, Wednesdays and Fridays gets you into the habit of making your workouts part of your life. Making notes about how much weight you lift, what resistance setting you used on an exercise machine, which route you walked or jogged and how long it took helps you monitor your progress. Tracking the amount of time you spend -- and totaling your exercise time for each week -- helps you achieve your fitness goals for weight loss.