How to Keep a Weight Loss Journal
A weight loss journal could be the key to making your diet a success. People who keep weight loss diaries find it easier to lose weight. For a weight loss journal to be any use, though, you need to keep it up to date. And, of course, you need to be honest with yourself! Everyone’s weight loss diary will be different. But, here’s a few tips that will start you off on the right track with your weight loss journal.
1. Be Honest!
Part of the benefit of a weight loss journal is that it helps you understand your relationship with food. You can’t achieve that if you are not honest with yourself. You shouldn’t send yourself on major guilt trip over what you eat. But, if you did have a sneaky pizza, it must be written in your weight loss journal! If you are not honest when you keep your weight loss diary, there is no point in keeping a food diary at all.
2. Record Your Emotions
Keeping a weight loss diary is about learning why you eat, as well as recording what you eat. Write down how you felt when you ate that bar of chocolate, and why you ate it. If you are comfort eating, there will be have been triggers for that. Identify and recognize those triggers, and then they will be easier to avoid in the future.
3. Track Your Meal and Snack Times
Write down the time of day that you eat. And, record how long it takes you to eat each meal. Lots of people eat too fast. They don’t eat mindfully. That is one of the reasons that people put on weight. Recording the time that you eat will also help you understand your eating habits. It could highlight that you are eating snacks when you don’t need to.
4. Record Portion Sizes and Nutritional data
Losing weight is about what you eat as well as how much you eat. You should record portion sizes and nutritional data in your food journal. Most foods have nutrition data on the wrapping now, so it’s not as difficult as it may sound. It will help you keep track of how much fat, sugar, and the other ingredients you are eating each day.
5. Rate Your Hunger
When you eat something, rate how hungry you feel when you eat it. You can use a simple 1-10 rating system, where one is not hungry at all, and ten is very hungry. When you come to review your weight loss journal, you may find that you are eating when you don’t need to. You may also find that you are often very hungry. In which case, you may be overdoing the dieting.
6. Record Where You Eat
It can also be very useful to record where you eat in your weight loss journal. It will help you understand more about your eating habits. Eating in front of the TV or a computer, for example, can cause you to eat more. When you are not thinking about what you eat, you are likely to overeat. By looking at both what you eat and where you eat it, you will be able to identify the situations that make you eat too much.
7. Keep Your Weight Loss Journal with You All the Time
Keep your weight loss diary in a pocket book that you can carry with you. It’s much easier to keep track of what you eat if you record it as you go. If you try to update your weight loss journal at the end of each day, you will may forget to include everything you ate.
8. Record the Details
Remember to be specific when you are keeping a weight loss journal. Write down the precise details of what you eat. If you had a sandwich for lunch, record what type of bread it was and what the filling was. Not just the fact that it was a sandwich. There’s a big difference between a whole-wheat cucumber sandwich and a meatball and cheese sub!
9. Review Your Weight Loss Diary Every Day
Review your food diary at the end of each day. This is not about beating yourself up over what you have eaten, though. This is about understanding eating habits and getting into better ones. Understanding what you eat, when you eat, and why you eat, will help you lose weight and keep the weight off.
10. Set Your Targets for the Next day
Use your weight loss diary to help you set targets for the next day or the next week. Look at your eating patterns and your any treats that you allowed yourself. Use your weight loss journal to set targets and use it as a record of your success. When you compare yesterday to three weeks ago, you will be able to see how well you are progressing.
A weight loss journal is a great help when you are losing weight. But, most people need more to help them reach their weight loss goals. Detox programs, for example, are a great way to boost your metabolism. And, they provide advice on what types of food you can eat and what sort of exercise is best for losing weight. To find out more about how a detox diet will help you lose weight fast, read our Red Tea Detox Review.
Do you know anyone else who might like some help keeping their weight loss journal? Why not share this post on social media and let others find out how to keep a food diary as well!