The Art of documenting it: Track your weightloss by keeping a Journal

by Tony on Feb 23, 2013

Every individual who has ever attempted to lose weight is well aware of how easy it is to deviate from the initial goal and stop halfway through. In some cases, the initial results are so overwhelming that their joy makes people forget that they still have not reached their target weight. For other people, the time it takes to achieve their goals can become de-motivating due to which they quit before achieving their goals. Irrespective of what the reason maybe, maintaining notes on one’s progress along the journey of weight loss is an effective solution for potential quitters.

The Dynamics of How it Works

On the whole, a weight loss journal allows people to note down the efforts they make towards their goal of losing weight, identify the alterations required in their program, and observe the mistakes they make along the way. In order to make it easy and less time-consuming for one to take notes on a daily basis, a one-time effort should be made in preparing a format for the journal. In other words, people should make separate rows and columns for each type of key information. Later on, they would be able to quickly insert their daily record for each section. It is a matter of choice whether it’s maintained as a hardcopy or on the computer.

The following list highlights the different sections necessary to be recorded during a weight loss program:

The Goal – The first thing to be documented is the target weight that one wishes to achieve.

The Reality – This refers to noting down one’s actual weight at the start of the weight loss program. More often than not, people who are enthusiastic to see the results of their weight loss measures also record their body measurement and compare them from time to time.

The Activities – This section records the exercise routine of each day. According to their preference, the activities column can also have subsections for the type of exercises, their duration, etc.

The Food & Fluids – Losing weight is possible when the daily intake of calories is within limits. This makes it necessary to note down everything that people eat and drink during each day. For a detailed record, they could also include a section for total calories consumed.

The Marvels of What it Does

Surprisingly, writing the daily routine and comparing it after a while can lead to a positive psychological impact. In short, when a person is following a plan to lose weight, they should document the progress for its many motivational benefits:

  • It increases the awareness of the unhealthy food choices made on different days.
  • The numeric representation of the lost inches and pounds reinforces the motivation to continue the weight loss program.
  • The comparison between the current and target weight brings a sense of urgency to achieve the goal.
  • The entire process is followed in a systematic, understandable, and focused manner.

In a nutshell, a weight loss journal is like having a friend who supports the idea of losing and managing weight in a healthy manner

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