A weight loss journal may be the key to diet success. Are you ready to make your own food diary and exercise log? Use these weight loss journal prompts and tips as your guide, but use your own intuition to make a journal that suits your needs.
1.Making a Weight Loss Journal
Start by picking a spiral notebook or a bound, lined journal. Then decide what you are going to write in your weight loss journal. Apparently, the first thing you want to record is your complete food and drink intake daily. You can use a template as a guide. Your journal assist you to remember what you ate at every meal and snack. It can also help you plan meals and snacks in advance.
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Try to incorporate an exact portion size of each food and drink. Serving size matters! And bear in mind, keeping an accurate food journal means writing down everything that you consume, including tastes and samples while you’re cooking. We often eat without being truly conscious of it. Your new food journal is the best way to get a true idea of your food intake.
2.weight loss journal prompts: Record Nutrient Data
Your weight loss journal should also include nutrient data for the drinks and food that you consume.
Record your portion size, bearing in mind your portion size may be different than the serving size listed on the Nutrition Facts label. If you do not know the portion of the food you ate, you can eyeball your food intake to obtain an estimate.
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If you don’t have a Nutrition Facts label available for the food that you consume, use a nutrition data site or program to receive important information like protein and calories, fat, carbohydrate, and fiber grams.
You might find it easier to do this record-keeping at one time at the end of the day rather than taking the time to do it little by little as the day advances.
3.weight loss journal prompts: Record Your Meal Times
If possible, try to jot down the time you begin eating and the time you finish eating. Recording your meal times and meal duration can help you see if you’re eating too fast. Many dieters (and non-dieters) eat too quickly.
You’ll also notice if you’re eating too often. Some dieters find it helpful to eat on a regular schedule rather than grazing all day long. Eating too often could be a sign that you aren’t eating balanced meals. Frequent eating may also lead to weight gain or diet failure.
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4.weight loss journal prompts: Write About Your Eating Environment
You should also record where you eat and that you are with when you snack or eat a meal. This information can help you identify factors that may influence how you consume.
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If you eat alone, do you eat while you’re sitting at your computer? Or do you eat in the kitchen or in your dining room table? Are you always with the same friends and family when you consume too much? Do you find you eat too much once you watch TV?
If you journal about your eating environment and eating conditions, you might have the ability to identify the situations which are perfect for your diet and worst to your diet plan. Use the information to eat less no matter where you’re.
5 weight loss journal prompts: Rate Your Hunger
You may find it helpful to rate your appetite level prior to each meal. You should use a very simple scale such as 1 to 5, with 1 being not hungry and 5 being the very hungry. Just jot down the number before you record what you eat.
You may realize that you often eat when you’re not hungry. When you review your journal, you’ll be able to see whether this is a factor in your diet.
You may find that you often eat because you are very hungry. If that is the case then you can include more foods that help curb hunger so that you don’t crave foods as often.
6 weight loss journal prompts: Record Your Emotions
Lastly, if you suspect that you are inclined to eat in response to emotions or anxiety, it is recommended to note your feelings in your food journal, too. It is important to write down them both before and after your meal. Doing so will help you understand what emotions cause you to eat and what impact certain foods have on those emotions.
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You may want to take note of the particular situation that caused the emotional eating. When you know what leads you to emotional eating, you can work towards planning alternative coping strategies for the next time the same situation arises.