Do you have a weight loss goal? You must be specific about what you want. Decide the amount of weight you want to lose and make a note of the weight you are now and the weight you want to be. If you don't know how much or don't decide you'll never know when you get there and won't feel the same sense of achievement.
To ensure you're not setting unreasonable goals, set a short-term goal and a long-term goal. The long-term goal can be the weight loss you expect in 3 months and the short-term goal could be the weight you will have lost after a week. Make your goals realistic, you can always change them if you start to lose more weight than you believed you could. You must believe in your goals. They're yours after all, not anyone else's. Why set yourself up to fail? Make sure your goals are achievable for you. A good measure to use when setting goals is to focus on losing 1-2 pounds of weight per week.
There are different schools of thought when it comes to how often you should weigh yourself. Doreen Virtue's book, "Losing Your Pounds of Pain", is a great read and recommends daily. The main reason being that you can do this in conjunction with imaging the weight coming off by seeing the number you want on the scales and also that you can change your behaviour if you haven't lost weight yet. You are then in charge of what you eat that day and can restructure your day accordingly.
Once you've done that start a health or weight loss journal. Give it a name "Fay's Fantastic Weight Loss or Health Journal" or something similar, you'll use your name of course!
Use the first few pages of your journal to write about the following:-
1. How much weight you want to lose?
2. Why you want to lose the weight?
3. What's stopped you losing weight before?
4. How has being the weight you are helped you in your life?
5. How will you and your life be different when you've lost the weight?
These are powerful questions so please be kind to yourself, and honest.
In the rest of your journal I want you to take a page or two for each day and to record the following:-
1. What you've eaten that day, everything!
2. Note down how you've felt before, during and after you've eaten. I suggest making yourself a little key of the emotions you feel towards eating and food and use the letter of the word to identify it. So you might write something like, "had a tuna sandwich for lunch" and put an A for angry, for how you felt before. Whatever way you decide to record your emotions is fine, but it's a very important part of the process of journalling for weight loss.
3. How much exercise you've had. Yes, I know this can be tough, especially when your body feels heavier than usual but it's worth it. Start small with a 10 minute walk, anything that lets your body know that you're taking control of yourself.
So, that's the basics of how to journal for weight loss and health. Ensure that you use your journal regularly. Review your progress at least weekly. You can do this by spotting any patterns in your behaviour towards food and exercise and being committed to planning massive positive action to overcome any bad habits.
Remember to remind yourself of why you want to lose weight and how you and your life will be better when you've lost it and reached your weight loss goals.