Keeping A Weight Loss Journal

If you're planning on losing weight, the recommended rate to lose is about 1-2 lbs a week. Any more than that can pose numerous health risks. But as the scale slowly makes it's way towards your goal, it sometimes can still be discouraging when you don't see actual results. That's why it's recommended that you keep a weight loss journal.

A weight loss journal is similar to a scrapbook. It tracks every aspect of your weight loss journey. It can be a simple folder with pockets, or a three ring binder. If you have a lot of weight to lose, you may even wish to keep an actual scrapbook and log your journey to better health for reference. Any way you choose, the weight loss journal is meant to keep you motivated during those times when it's difficult to see progress. Just be sure to have blank paper to keep your notes, and pockets for pictures of your progress. If you're the technical type of person, you can even keep everything in a computer folder.

In your weight loss journal, take a “before” picture. Write down all your measurements at the time you begin your weight loss program. Be sure to measure your chest, bust (women), upper arms, forearms, waist, hips, upper thighs and calves. Measure again every month and take another picture wearing the same clothing as the first picture and in the same pose, with the same background. Subtract the new measurements from the previous so you can see your progress. This is important since you may not be able to visually see your progress. Also, log all your food intake. Depending on which path to weight loss you choose, log your carbs, points, calories, fat grams or all food eaten and at what time. Record the date on all entries.

It's also recommended that you log all your exercise and calculate how many calories each activity has burned. There are many online resources that can tell you how many calories are burned for just about any activity, even when it's not a “workout”. Make notations of your resting heart rate, if you broke a sweat as well as any aches or pains you may have. Keep track of any and all accomplishments since sometimes we don't realize we are indeed making progress. For instance, you many not notice any change in your appearance but may notice a lower resting hear rate which is an indicator of progress. Another example is if you are able to stretch further than before, or don't get as winded doing something that before would leave you breathless. Those accomplishments are huge! They are indicators that your body is beginning to function more efficiently which will help in losing weight.

Once your weight loss journal is established, it really doesn't take much time at all to maintain. It can be small and fit in your purse, or even entered into your hand held electronic organizer. The point is to keep track of all the information so you can see your progress. And taking note of the journey towards better health can be just as rewarding as reaching the goal.