Keeping your motivation and commitment while on a weight loss program can really be difficult this is where the best appetite suppressants 2021 can really help you. But one weight loss tip, which they teach in weight loss retreats, can help you stay focused and on track in maintaining a weight loss journal. When you’re trying to lose weight, tracking your food intake and exercise activities is a must. Keeping a weight loss journal will help you know just how much you eat, reduce your food bingeing, monitor your caloric intake, and help you make better food choices.
Here are some tips to help you start your weight loss journal:
Prepare the basic things you’ll need for a weight loss journal. Get a small-sized notebook or a mobile device with food diary software. You may also print out food diary pages from the internet for free. You’ll also need a calculator and a food calorie chart which contains the caloric equivalent of foods. If you want to exactly measure your food, you can get a food scale, measuring cups, and measuring spoons. When you’ve got everything you need, it’s time to write everything down. On your journal, record your weight, body measurements, blood pressure, cholesterol and blood sugar levels, desired body weight, and other health criteria which you need to work on. When you take blood tests, be sure to update your information on your journal as well.
This will help you evaluate if your weight loss plan is helping you achieve your goals or not. After eating, take note of the time, what you consumed, and the amount of food you had. Or if you tend to be forgetful, try listing your food before you eat. See which method will work best for you. Aside from specifying what and how much you’ve eaten, make notes about your feelings. Are you eating because you’re depressed or angry? Do you feel good after eating unhealthy foods? For example, during breakfast, you had 1 bowl of cereal with milk and you felt good eating healthy or in your morning 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. At the end of the day, count the number of calories for every piece of food you had. Use the food calorie chart to compute the number of calories you had for the day. For example, you consumed 75 calories for 1 large egg, 80 calories for a medium apple, 56 calories for 1 slice of whole wheat bread, and 193 calories for every 4 ounces of chicken breast.
You can also refer to the labels of food packages if they’re not in your chart. After computing the total calories you consumed for the day, compare this with your body’s daily caloric needs. Your body’s caloric needs or BMR is the number of calories you should consume to maintain your weight and to keep you going through the day. To do this, simply search for a BMR (basal metabolic rate) calculator online. Eating consistently with your BMR will help you determine if you’re eating too much. Also, record your daily physical activity. Write down the type of exercise you performed and the number of minutes you spent on each routine. For example, jogging for 45 minutes on Monday or walk on a treadmill for 30 minutes on Tuesday.
You can use a timer or a gadget such as a GPS tracker to help you track the amount of time you expend for an exercise. After getting all the numbers, it’s now time to do some analysis. Evaluate your weight loss journal on a weekly basis. If you’re at a weight loss retreat, retreat facilitators may require you to share your entries with a group. Review your journal entries and assess if you’re eating more than your daily recommended caloric needs and taking in more foods that increase your weight.
Check the type of foods you’re eating and the amount of exercise you put in. Are you snacking heavily on sweets? Are you eating the right food proportions? Are you burning enough calories? Change your eating and exercise habits based on your journal assessment. Your weight loss journal will guide you and help you keep track of your progress.
If you’re serious about losing weight and meeting your weight loss goals, visit our directory for a list of weight loss retreats and other weight loss facilities that can help you meet your goals!