How to Start a Weight Loss Journal

Weight loss programs require continuity and discipline to guarantee success. Working out and healthy eating are essential, and keeping a journal is a wise way to track your weight loss journey. You can also benefit by recording your daily thoughts on your journey in a reflections section. Keep your journal in a safe place where you can easily access it everyday. Devote at least 15 minutes per day to complete your daily entry and keep the journal once your goals are met as a source of future inspiration.

Instructions

• 1

  Create a chart to track your daily food intake. Divide the food intake chart into three subsections: Time of Day, Food Item and Calories. Listing the time of day you eat, every dish or snack you consume, and the calories of each of these foods allows you to observe your eating patterns and account for and regulate your total caloric intake.

• 2

  Create a physical activity chart on the same page as the food intake chart. Divide the activity chart into three subsections: Time of Day, Activity and Duration. Record physical activities related to exercise. Listing your physical activity accomplishments helps you stay accurate and consistent with your workout routine.

• 3

  Create a section to list your personal thoughts on the same page as the previous two charts. This section should conclude the daily journal. Allow yourself the space on the page to elaborate on accomplishments, goals, questions and even frustrations you are having in your journey. Additionally, list positive changes in your body, mind and emotions as your weight decreases as well.

  Writing these thoughts out can help relieve you of anxiety and increase determination and pride as you continue your path. This section -- along with the previous two charts -- should be included on one page. Every page of your weight loss journal should display the same way.