Writing down your daily food intake and exercise routine may seem boring, but it can become essential to help you reach your goals. When you write what you do on a daily basis, you can not only track and remember those activities days or weeks later but also see your progress, what changes you are implementing and how your body is changing. This can be a great motivational tool in the long run.
Step 1
Set up a free account online. There are many websites, such as FitDay.com, that offer free exercise and diet journals, where you can track calories consumed, exercise routines, calories burned, weight loss and goals. Many also include calorie databases, forums and long-term diet analyses.
Step 2
Create a tracking log using a spreadsheet or a simple piece of paper. Create columns to keep track of the food consumed in each meal (including snacks), as well as exercise or activity done during the day, for how long and, if possible, how many calories you burned. You can also download a sample form online at Health-and-Fitness-Source.com.
Step 3
Start a blog. You can share your weight loss journey with the world and at the same time keep track of your exercise routine and food intake. If you don't feel comfortable sharing personal details, you can keep the blog anonymous. Blogs are powerful motivational tools as well, and you can use the comments from visitors to push you through the journey.
Step 4
Buy or download a program that allows you to track your diet and exercise routines right on your computer. There are hundreds of software options from simple free programs to expensive, complex diaries. If you're on a budget, look online for freeware options, such as CRON-O-Meter, which allows you to keep track of diet and exercise as well as contains a recipe editor, a goal set-up feature and a section to track your biometrics, including blood pressure and weight (see Resources section).
Things You'll Need
- Journal
- Software
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