In my last post, I listed some tools that are beneficial to losing weight. As promised, I'll be doing a series of posts which elaborate on each item of the list. Today's item is your weight loss journal.
Why Should You Journal?
Most people tend to take things more seriously when they write them down, which is why recording your intentions for weight loss makes them more of a reality to you. Just as a to-do list can keep you focused on your tasks for the day, a weight loss journal is there to keep you focused on your end goal.
Journaling can also be a way to find out what causes you to eat when you're not hungry. The next time you feel like perusing the cupboards, whip out your journal and write down your emotions. You might be surprised after a week (or even a couple days) to read through your prior entries and see a pattern forming around how you eat and what your mood is. Your journal is now your therapist, instead of the cupcakes. Pretty soon, you'll be writing about how great you feel after burning 300 calories at the gym...
More than just an alternative to eating or a ranting place, your journal is proof of your progress. It's very important to acknowledge every pound or inch you lose and how much closer to your goal you're becoming - I encourage you to read through your older entries often to remember how far you've come.
How Should You Journal?
There is no wrong answer to this! You may have a journal that you write in already that you'd like to use, you may want to start a diet journal online (like fitday - it's free and easy), or you may want to head out to the bookstore to find a brand-spanking-new designer journal. Even if all you have is the leftover blank pages in last year's math notebook, anything works (plus you can always cover it with stickers).
When and Where Should You Journal?
Anytime, anywhere, and as often as you like. If you have a certain "weak" time of the day, you can even keep a smaller one that fits in your pocket or purse for emergencies (I actually kept a second one in my desk drawer at work - very handy when the office party leftovers made their rounds).
What Should you Journal About?
As I mentioned above, writing about your emotions when you feel a calorie-laden craving coming on is a good start, but anything else that's journal-worthy can be included, too! Here are some ideas:
- paste pictures of a your "dream body"
- write funny poems or songs about your life
- draw a picture for each entry instead of writing
- leave a space at the top of each entry for your current weight and/or measurements
- copy down inspirational quotes throughout the pages
- apply post-it flags to the pages which contain entries in which you've reached a goal
- cut out and paste pictures of outfits you'd like to wear when you hit your next goal
- list out reasons why you'd like to lose weight
You may want to begin journaling just a little at first; you certainly don't want diet-journal burnout! Try for about 5-10 minutes once a day for the first week to start.
If you've had or have a weight loss journal and can add some ideas or suggestions, they are always welcome via comments! I'd also love to hear how your first week of journaling works out (or doesn't) for you!
'til next time,
-diana
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