Keeping a Weight Loss Journal
Recent research has found that if you keep a record (electronic or written) of your weight loss plan you have a better chance of succeeding and reaching your goal.
If you look at the success stories we feature on this site you'll notice that they ALL keep an online weight loss journal. You don't have to keep your journal online, you an keep it on your PC (password protected if you want! Click 'options' when you 'save as' and type in a password). Alternatively you can keep a paper journal.
What do you need to do?
Write Everyday!
Either use a diary with the dates already printed or write the date yourself. Try and write everyday, even just a short entry when you're busy will help keep you on the right track.
Weigh Yourself
Weigh yourself on the first day you write the diary/journal and then again the next time you weigh (after a week is best or every day if you really can't resist the scales).
Take Measurements
Take your measurements aswell. Typically, chest, waist, largest part (usually over the tummy!), hips, each thigh, above the knee and each mid way down the top part of your arm. Again, do this just once a week. Some weeks you may find that your weight has stayed the same but you've lost inches.
Write Down What You've Eaten & Drunk
Often it is easy to under-estimate how much you've eaten so write down every little morsel that passes your lips. If you read "I'm dieting so why am I gaining weight?" you'll see how those little licks, bites and nibbles really add up!
Writing down what you've eaten is particularly important if you're counting calories, fat grams or WW points.
Write down how much water you've drunk. Try to aim for 8 glasses (or 4 pints, or 2 litres) a day.
Write Down How You Feel
Did you binge because someone upset you? Or because you were bored? If you write down your feelings about how you were feeling before you binged it may help you to see a pattern - and help you prevent it from happening again.
Also write down nice things! Did someone pay you a compliment? Do something nice for you? Made you feel good about yourself? It's great to write these things down because you can look back at them when you're feeling down and cheer yourself up.
Include Photos
Take a photo of yourself before you start your weight loss plan. Stick it in your journal (or online) with the date and the amount you weight. Take a new photo every 7 or 14 pounds (depending how much you have to lose). Stick them side by side so you can see how much weight you've lost. It's a great incentive to keep going!
Write Yourself a List of Goals and Rewards
Give yourself non-food treats for each weight loss goal. Buy yourself a new book or lipstick after the first 7 pounds, treat yourself to a haircut or facial after 14 pounds, buy a new outfit after 21 pounds. Maybe buy yourself a charm bracelet at the beginning of your weight loss journey and buy a new charm for every 10 pounds you lose - cut out pictures of charms from brochures and stick them next to the goal for incentive. You don't have to reward yourself with expensive gifts - just a little something to reward yourself.
Write Lists
Write a list of everything you have to gain by losing weight: - better health, being able to shop anywhere you want instead of just 'plus size shops', being able to walk up stairs without getting out of breath etc.
Be Honest!
The journal is yours - use it to motivate yourself, cheer yourself up - make it something fun, or make it a vent for your feelings. Instead of reaching for a biscuit when you're upset - write it all down in your diary instead. You'll be surprised at how that biscuit craving has lessened after you've vented!
Where can I keep an online journal?
If you decide you would like online support (many, many people read online journals and email the person who write them to offer support and help) maybe you could consider keeping an online journal. You don't have to be a whizz at HTML - many of the free hosting sites have beginners tutorials that will make keeping a web site a breeze.
Try:
or
And if you're vegetarian we're looking for someone to keep an online weightloss journal on this site. You don't even have to do the HTML - just send us an email every week and we'll post it on the site! If you're interested click on the Contact Us link on the left and get in touch.
This site was featured in Woman's Own Diet Special™ Magazine as one of the Top Ten Diet Sites!