Thursday, March 9, 2017

Weight Loss Journal Print Out, Tips and Ideas

A weight loss journal can be the key to diet success.  Are you ready to make your own food diary and exercise log?

Start by picking a spiral notebook or a bound, lined journal. Then decide what you are going to write in your weight loss diary. Obviously, the first thing you want to record is your total food and drink intake for the day.

Need a guide? You can download or print this food journal and paste it into your new weight loss journal or you can simply use it as a guide. It can help you to remember what you ate at each meal and snack. It can also help you plan meals and snacks in advance.

Try to include an exact portion size of each food and beverage. Serving size matters! And remember, keeping an accurate food journal means writing down everything that you consume, including samples and tastes while you are cooking. We often eat without being truly conscious of it. Your new food diary is the best way to get a true idea of your food intake.

Record your portion size, keeping in mind that 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 get an estimate .

If you don't have a Nutrition Facts label available for the food you eat, use the calorie counter at Calorie Count or another nutrition data website or app to get important information like calories and protein, fat, carbohydrate, and fiber grams.

You may find it easier to do this record-keeping all at one time at the end of the day instead of taking the time to do it little by little as the day progresses.

If possible, try to jot down the time you start eating and the time you finish eating. Recording your meal times and meal duration will help you see if you are eating too fast. Many dieters (and non-dieters) eat too quickly.

You will also notice if you are 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 are not eating balanced meals. Frequent eating can also cause weight gain or diet failure.

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