Just about everyone has a weight loss goal as a New Year's resolution at one time in their life. For many this is a resolution they have year after year but don't have success in achieving their weight loss goal. Some statistics have found that someone who keeps a weight loss journal will have a 200% chance of better weight loss success than those who don't.
There are many factors that can sabotage a weight loss program but the biggest culprit seems to be most people take in more calories than they expend. This is where a weight loss journal can help you track calories through out the day.
But, there are also many other reasons to use a weight loss journal so this article will help you get develop your weight loss plan by setting up your own journal.
You will need a journal, notebook or a three-ring binder to begin. A three-ring binder is useful because you can add to it as you find information and articles that will help you with your weight loss plans.
There are several important things that should be included in your journal:
Personal Weight Loss Goal Record - It's been said that if you write down your goals you are more apt to complete them. Set a realistic weight loss goal and the date that you want to achieve this goal. Write down everything you need to do to achieve your goal. Then it becomes a plan and not just a goal.
Take Pictures of Yourself - Have someone take a picture as you start your weightloss adventure. A before and after picture creates a great story!
Weight Record and Measurement Chart - Always begin by weighing yourself and take your measurements throughout your whole body. Include waist, thighs, biceps, chest, hips, wrists, ankles, and neck. Tracking your progress is a great motivator. Weigh and take your measurements once a week.
Personal Lifestyle Goals - When losing weight it is important to set other healthy personal goals. These could include getting more rest, taking time to relax, spending time with family and friends, quitting smoking, going for regular medical checkups, starting new hobbies, or anything else you think you need to do to achieve a well balanced lifestyle. Again, write these goals down and track your progress.
Calorie Chart - It's always handy to have a calorie chart at hand so you can calculate your calorie intake. There are many charts available on the internet that you can download and add to your binder. Choose a chart that covers all of the food and beverage groups.
Exercise Planning - Include a section with exercise ideas and reminders. Set exercise goals and find creative ways to achieve them. Changing your routines on a regular basis will keep you more enthused about your exercise program. Suggestions include adding hikes, swimming, exercising with a friend or partner, walking or running outside, finding a new gym, joining a dance class, or anything else that will get you up and moving and exercising.
Daily Record Sheets - You can make up your own daily record sheet on your word processor. Set it up so you have sections to record the food you eat for each meal and all snacks. Make sure you include a "total calories" at the bottom of each page. Or, you can just write each item down throughout the day if you don't want to make your own record sheet. Include all beverages and water that you drink. Tracking your water is extremely important as you should drink at least 64 ounces a day or 8 glasses.
End each day by writing down your thoughts about how you are doing, not only with your weight loss goals, but life in general. This can be another page in your journal or even on a blog. If you blog, make sure you print out your entries and include them in your binder.