Keeping your enthusiasm and devotion while you’re on a weight loss program really can be difficult. But one slimming tip, that they teach in weight loss retreats, that can help you stay focused and on track is keeping a weight loss journal. When you’re trying to drop some weight, monitoring your food consumption and exercise activities is essential. Keeping a weight loss journal can help you know how much you eat, decrease your food bingeing, keep tabs on your caloric intake, and enable you to make better food choices.
Below are great tips that will help you start off your weight loss journal:
1. Pull together the essential things you’ll need for a weight loss journal. Buy a small-sized notebook or a mobile device with a food journal application. It’s also possible to print-out food diary sheets on the internet for free. You’ll likewise need a calculator and a food calorie chart which contains the caloric equivalent of foods. Should you want to accurately quantify your meals, you should get a food scale, measuring spoons and cups. When you have all you need, it’s time to write everything down.
2. In your journal, record your weight, measurements, blood pressure, cholesterol and blood sugar levels, desired weight and other health criteria that you must focus on. As you take blood checks, make sure you post your data on your journal as well. This should help you evaluate if your weight loss plan is helping you accomplish your objectives or otherwise.
3. After eating food, take note of the time, what you had and the quantity of food you had. Or possibly if you tend to be forgetful, make an effort listing your meal just before you eat. Find out which technique will work best for you. Besides indicating what and the amount you’ve eaten, make notes about your emotions and thoughts. Do you eat mainly because you’re depressed or upset? Do you feel good after enjoying unhealthy foods? For instance, during breakfast you had one bowl of cereal with milk and you felt good eating healthy or perhaps in your afternoon snack you had 8 pieces of chocolate biscuits which kept you full but made you feel sorry after. Do this after every meal or every time you eat or drink something.
4. Towards the end of the day, count the number of calories for each piece of food you had. Use the food calorie chart to compute for the amount of calories you had for the day. For instance, you consumed 75 calories for a single large egg, 80 calories for a medium sized apple, 56 calories for one slice of whole grain bread and 193 calories per 4 ounces of chicken white meat. You may also refer to the labeling of food packages if they’re not in the chart. After calculating the overall calories you consumed for the day, match it up with your body’s daily caloric needs. Your body’s caloric needs or BMR is the number of calories you should have to keep your weight and to keep you going through the day. To get this done, simply search for a BMR (basal metabolic rate) calculator online. Eating consistently with your BMR can help you see if you’re overeating.
5. Furthermore, keep track of your day-to-day physical exercise. Note down the type of exercise you carried out and the number of minutes you spent for every routine. For instance, running for 40 minutes on Monday or treadmill for 30 minutes on Tuesday. You can use a timer or a gadget like a GPS tracker to help you track the length of time you expend for a workout.
6. After getting all the numbers, it’s now time for you to perform some analysis. Evaluate your weight loss journal on a weekly basis. When you’re in a weight loss retreat, facilitators might require you to talk about your entries with a group. Review your journal entries and assess in case you’re eating over your daily recommended caloric needs and taking in more foods which increase your weight. Check the kind of foods you’re eating and the amount of exercise you put in. Do you snack heavily on sweets? Do you eat with the proper food proportions? Are you burning an adequate amount of calories? Make positive changes to your eating and exercise habits based on your journal assessment. A weight loss journal will guide you and allow you to keep tabs on how well you’re progressing.
If you’re seriously interested in losing weight and meeting your weight loss targets, have a look at our directory for a listing of weight loss retreats and other weight reduction facilities which can help you meet your goals!
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