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Weight Loss Diary & Journal
The Power Of A Weight Loss Diary
Copyright Michael McGrath
The use of a food diary cannot be underestimated. It will help you to become more conscious of your eating habits and highlight any problem areas you have. You can list what you have eaten and your motivations for it. You should also outline any exercise you have taken, or not taken, and again describe how you were feeling prior to, during and after the activity. You can also use your diary to set out a plan for the coming week. You just tell yourself that if it's in the diary then it has to be done. In this way you can break up, what may seem like, momentous goals into small achievable tasks.
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This type of diary builds the foundations on which you can plan any necessary changes. These changes then act as a guide for setting weight-loss, eating and exercise goals. A food diary is a great way of tracking your progress. It gives you the opportunity to look back over the course of days, weeks and months to see how you have altered your approach and reached your goals. This is extremely motivating and reassuring. As you see how well you have done you are spurred on to even greater action. Likewise, when you see the times that you slipped-up and read your comments about how you were feeling at the time you will find yourself empowered to do something about because you have full control.
A food diary gives you the opportunity to make a conscious choice about your eating habits instead of going on automatic around food. Writing down what you can eat and can't eat and reviewing your goals for the day sets out a clear plan and allows you to think twice before you act. A daily and weekly diary, with goals and strategies, is an approach used in business and by almost all high-achievers. They use it because it works.
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To begin with you will just right down everything you eat and drink during the day. You will add your leisure activities like walking, jogging or just watching television. After you have performed the task, or even during it, jot down the way you were feeling and why you chose to do that activity (even if it's eating). This will allow you to analyse your motivations.
Once you have a week's full of diary entries look back over it. You will find definite patterns emerging. Look closely at those patterns and use them to structure an eating and exercise plan for the upcoming week. Write an entry each day of what you will eat and what activity you will perform to help shed those excess pounds. For example, if you find that you are eating at certain times during the day because you are bored then this is an excellent time to pen into your diary an exercise activity or anything else that will relieve the boredom! Diligence and persistence is required to keep and follow your food diary but once you do the rewards are tremendous.
Many people do not realize just how much they snack or eat due to reasons that have nothing to do with hunger. Your diary will help you see and deal with such times. It will also help you to formulate realistic goals because you have to put the activities and food you will eat down on paper. At the start you may overload your diary with activities and realize you need to cut down or you may find you have extra time on your hands that is leading to boredom and eating.
Don't forget to mention how you are feeling. Our emotions truly do rule our behaviour. The more honest you are with yourself the more you will get out of this process. If you find that you are eating from stress or emotional issues then put it into your diary, as one of your activities, that you need to find techniques and approaches to deal with these emotions. For example you could check out hypnosis and other mind programming techniques as they have a very high success rate at dealing with such emotional issues.
Keeping a diary can take some getting used to in the beginning, and to many it may sound like a waste of time, but it is a proven method for helping reach and maintain a healthy weight and has been shown to help people reach goals of all kinds.
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