One of the marks of your seriousness about weight loss may be evident in your ability to keep a record of your progress. This record can be kept in the form of a food log containing your calorie intake and other information for your weight loss plans’ higher productivity. A printable weight loss journal is one way to achieve this step, while the other is through weight loss apps.
While one of our articles has expounded on 7 of the best weight loss apps to consider, this present one discusses why you should keep a weight loss journal. First of all, we consider some of the fundamental reasons you should keep a weight loss journal. Then, we discuss how to use the journal in a step-by-step fashion.
Why you should keep a Weight Loss Journal
Applications can help you keep track of your food intake, including your calorie record. But what if you run your device cell down or your computer fails to display the needed information on the site? What if you run out of your app subscription when you need it most? What if your phone or tablet is somewhere tuck inside your purse, bag, or briefcase?
For these reasons, it may be a good idea to keep a food log in a printable document and paste it somewhere you can see it every day. Think of your kitchen wall, refrigerator door, or the back of your room door. Your journal is also a reminder of your great food choices for each day, week, or month. Another essential purpose of such a journal or food diary is the use of subsequent use by someone else.
A Step-by-Step Guide to Using a Weight Loss Journal
You can search online for a downloadable food journal to help your weight loss, or you can down one here. Alternatively, you can get a reputable food journal from a local stationery store to help you on this journey. Moreover, “Fitlosophy” https://www.livelifefit.com/ and “Be Healthy Every Day” https://books.google.com/books/about/Be_Healthy_Every_Day.html?id=0NWqswEACAAJ brands are some of the classic choices at your disposal. And the latter provides an inclusive planner with daily tips and recipes.
Take a record of all the critical nutrients present in the food you eat to the best of your ability. Supply every information into the required columns except the one you can’t find. The weight loss project involves an effective reduction in your calorie intake, but you also need to meet your nutrient requirements.
Some of the major food items to pay attention to while keeping food journals include
Carbohydrates are the primary energy-giving food to keep you active and healthy during the day. Besides, your carbohydrate food may also contain other nutrients such as minerals, vitamins, and fiber.
Food items that are rich in fiber are highly digestible and encourage you to explore the best items. Another benefit of fiber contents in food is that it keeps your internal system for long hours.
Proteins are responsible for renewing worn-out tissues, especially your muscles. Some of the items include lean meats, dairy foods, beans, and other familiar protein sources. Also, proteins can quickly get you filled up.
Not all fats are wrong, and especially the fat-soluble ones have good benefits. One example of good fatty acids is the Omega-3 fatty acid found in sea fishes such as salmon. Other options include nuts and plant-based food.
The next thing to do is add other important information about your daily exercise and other essential activities, including every related step you take. Adding your sleep time may also help determine how well you are doing. For instance, studies show that people who rest well at night do better at weight loss than others. Besides, you may record daily accomplishments that take you close to your goal. Therefore, it is not all about bad choices; you can also give yourself some credits to improve self-motivation.
Analyze your weekly calorie deficit when you compare your consumption with your set goal. At the end of each analysis, you should always have a calorie deficit, no matter how small. The deficit shows you are losing more weight, and close monitoring also gives adequate information on the right steps. On the other hand, if you notice you are not losing enough weight, consider your energy balance for possible adjustments.
Essential Tips for using Weight Loss Journals
Buying or downloading a weight loss journal does not answer all the questions about your weight loss. Moreover, while using the journal, there are general tips that are essential to note, such as the following:
a. Plan your meals in advance
Making feeding plans ahead of time allows you to prepare better for calorie intake management. More so, if you find some things to be constant, you may even enter them ahead of time. Also, if you can store up some weekly foods, it may give you better chances.
b. Input your food data during mealtime
While preparing to take your meal, you may also take the opportunity to enter nutrient details in your journal. The journal information may also contain some essential details of how much you are taking since it may be more challenging to recall the exact amount of food afterward.
c. Enter what goes into your mouth
You may be tempted to record just anything you have on your table. However, your record should only show what you eat, including the snacks and actual meal. Also, remember to fill in a dessert if you take one. Remember that it is not starving that keeps you from adding more weight. It’s a deliberate selection of what you eat.
d. Exercise some patience
Dieting is not magic, so don’t expect to find a sudden change after starting your weight loss program. Also, in some cases, dietary changes can take time as the weight loss outcome. As a result, you may have to cut yourself some slack when executing your weight loss plan.
Finally, when committed to weight loss plans, encourage yourself with the right proportion of food and keep records. This article already discusses the steps to take, including how to acquire a printable food journal and implement it. As you record and monitor your food intake, endeavor also to make necessary adjustments towards better results. Remember that several factors contribute to the actual weight loss, and you need to pay more attention to them altogether.