Writing goals and results makes them real and keeps dieters accountable. Studies show that tracking weight loss in a journal can double your chances at success, diet and fitness expert Melina Jampolis, M.D., reported in an April 2009 article for CNN Health. A weight loss journal should include when and how much you ate and what feelings you were experiencing at each time. A weekly weigh-in helps you track your success and learn what it will take to develop a permanent healthy eating plan to maintain the weight loss.
Books
Books make useful journals. They are portable and can be carried to restaurants and work. Leave your journal open in the kitchen as you prepare meals and snacks so you will remember to write down everything you eat. A blank journal can work just as well as a wired notepad. Other books are available that provide columns and direction for keeping track of your diet. Some popular titles include "DietMinder: Personal Food and Fitness Journal: A Deluxe Food Diary" by Memory Minder Journals, "The Ultimate Pocket Diet Journal" by Alex Lluch and "The Calorie King Food and Exercise Journal" by Allan Borushek.
Software
Some dieters prefer to use spreadsheets they can use on their computers to track weight loss. Set up your own program in either a spreadsheet like Excel, in a word processing program like Word or purchase a program that has preset columns and food calculators. For example, the Weight Loss Software website provides a Food and Exercise Diary that allows you to graph your weight loss, calculate calories and exercise and analyze your results each day. It even comes with a medical reference diary and comprehensive food database.
Free Online Tools
A number of popular online weight loss tracking tools are free, such as SparkPeople and LiveStrong's Daily Plate. Free online programs require a registration that allows the companies to send occasional newsletters and weight loss tips sponsored by a variety of retailers. At free sites, you can receive a health analysis, based on a few simple questions that can help you develop a weight loss plan. Calorie counters, exercise trackers, articles and tips for dieting are available. Log into your account to report your calorie intake each day and record your weight. Use the tools on the site to chat and blog with others who are dieting to get tips and support. Ask questions of the weight-loss experts employed by the sites.
Fee-Based Online Programs
Fee-based programs, such as Weight Watchers, charge a monthly membership fee. Interactive tools allow members to take advantage of the proven food points weight loss system and track progress online. You will have access to recipes, restaurant guides and customized meal plans. My Food Diary is another fee-based online weight loss tracking website that provides a food diary, regular goal reports and an exercise log. Applications are available for mobile use as well.
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