If weight loss is at the top of your New Year's resolution list, and you want to truly accomplish your goal in the coming year, prepare to change unhealthy habits, such as eating too many high-fat foods and snacking in between meals. Simply jotting down everything you eat and drink empowers you to make better food choices, monitor your portions and exercise more, which will help you maintain a healthier weight.
Keep Track of Calories You Consume
By writing down your meals and snacks, you'll clearly see that you take in a large number of calories, which adds up to extra pounds. The goal is to become more conscious of your eating habits, when you eat, where you eat--at home or out--and to help you plan to make necessary changes by tracking your progress. But instead of guessing how many calories are in your food, consider using a digital calorie calculator, available online. To help shed those extra pounds, list any exercise or physical activities you do, like walking, climbing the stairs, or dancing.
Determine Areas To Improve
When you have a week's worth of journal entries, go back over everything you wrote. You will notice similar negative patterns. This will help you figure out areas where you can improve for the coming week. For example, if you find you eat or snack because you are upset or bored, jot this down in your journal, along with an activity that you can do to alleviate boredom or stress. Instead of reaching for dessert, do something else--like take a walk around the block with your kids or a friend. Soon, you'll find that you don't turn to food. Instead, you'll do an activity you enjoy. Most people don't realize how much they eat and snack. To curb mindless munching later in the day, start your morning with a protein shake or some turkey bacon and eggs instead of a doughnut. For lunch eat salad with grilled chicken, rather than grabbing fast food.
Getting Results and Improvements
Using a journal to reach your weight-loss goal is the key to dropping pounds. When you keep a log of everything you eat and count calories, you will be motivated to cut back, plan healthy meals and be more active. As you start to lose weight in the areas of most concern to you, you'll feel good about yourself inside and out. You will notice a change in your appearance and your attitude. Stick to the plan. Begin making other small changes--like eating even better and exercising to burn more calories. Limit fat grams. Find some new recipes and creative ways to introduce fresh vegetables into your diet. Remember, results don't happen overnight. It may take weeks, but stay on the path to healthy eating and exercising. It's well worth the effort.
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