Wednesday, October 19, 2011

11 Weight Loss Tips for 2011, Part 8: Keep a Journal

This is the eighth in an 11-part series of weight loss tips for 2011. Yesterday, we talked about protein for weight loss. Today, we’re talking about keeping a journal.

Let’s start with an exercise. Think about everything you ate yesterday. Think about what you had for breakfast. Think about your lunch. Then think about your dinner. Did you have any snacks in between? Do you think you remember enough information about portion sizes and quantities that you could tell me how many calories you ate?

Probably not.                 

When you journal, you actually record what you ate, when you ate it and the details of what you ate so that you can look back on how well you stuck to your plan.

Remember your plan from Part 1 in this series? Journals work great with plans.

You could actually pre-journal based on your plan. You could plan out your meals for the day or week, and you could keep it easy on yourself by sticking to the plan and just putting checkmarks in your journal, or you could make it more difficult on yourself by having to edit your entries if you veer off course.

What would you put in a journal?

Anything you wanted. Anything you find helpful.

The basic reason is to make sure you are eating consciously. You might not realize how many calories or carbs a certain dish has. Journaling with those numbers requires you to look at the nutrition label or do some research to see how what you think you’re eating actually matches up to what you are eating.

You could keep track of only a couple simple numbers with each meal to give yourself broad insight into what you put into your body. Track your calories to see if you’re keeping  your daily total low. Track your carbs, especially if you are diabetic, as carbs affect your blood sugar.

You could also track physical activity, glucose numbers, weight. Track anything you want to track and are willing to do over time.

At Weight Loss Surgical Center, we help people lose weight with adjustable gastric band surgery and a special focus on long-term support after surgery. If you’re ready to lose some serious weight and get support from our weight loss professionals, schedule your initial consultation today.

Read more:
Next: Weight Loss Tip 9: Visit your Doctor
Prev: Weight Loss Tip 7: Eat Protein

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