We’ve been discussing weight loss journals over the past couple of weeks — people who use these journals lose double the weight of people who don’t, studies have shown.
Here is a sample of how to use your weight loss journal over a week. Of course, every journal will be different but here’s a basic idea:
Date: September 5, 200x
Time: 6 a.m.
Weight: 198
Breakfast: 1 c. of shredded wheat cereal with ½ c. of milk
1 banana
Lunch: 1 container lemon yogurt
Snack: potato chips: (I got stressed when the kids came home)
Dinner: Tilapia with chives and capers
Tossed salad with 1 tsp of nonfat dressing:
Water: xxxxxxxx (Make a checkmark for each 8 oz. glass you drink)
Exercise: 30 minute walk/jog
Notes:
It all went well today, only slipped once
Date: September 6, 200x
Time: 6 a.m.
Weight: 196 lbs.
Breakfast: 1 diet shake: 200 calories
Lunch: 1 diet shake: 200 calories
Snack: 1 bag of potato chips
4 cookies (irritable, don’t know why)
Dinner: Fast-food chicken, fries, cole slaw
Water: xxxx
Exercise: 30 minutes walk/jog
Notes: Woke up grumpy, got more irritable all day.
Date: Sept. 7, 200x
Time: 6:45 a.m. (overslept!!!)
Weight 199 lbs.
Breakfast: 2 slices toast with margarine
1 banana
Coffee with cream and sugar
Snack: 1 donut: (boss’ birthday)
Lunch: hamburger
French fries
Cola
Snack: potato chips
Dinner: spaghetti and garlic bread
Water: (none marked)
Notes: Continued stressed and irritable. I just could not keep away from food
Date: Sept. 8, 200x
Time: 6 a.m.
Weight 199 lbs
Breakfast: 1 c cereal with ½ c milk
Snack: 1 banana
Lunch: Tossed salad with 1 tsp nonfat dressing
Snack: none (too busy)
Dinner: Whole grain spaghetti with marinara sauce
Water: xxxxxxxx
Notes: That day of the month: explains a lot. I got tired quickly today.
Date: Sept. 9, 200x
Time 6 a.m.
Weight: 198
Breakfast 1 c cereal with ½ milk
½ c juice
Snack: apple
Lunch: spinach salad with lite dressing
Snack: baby carrots with fat-free ranch dressing
Dinner: salmon patty
Baked potato
Tossed salad
Exercise: 30 minutes jogging (yay!)
Notes: I feel a lot better today. I got a lot of sleep and had enough energy to jog 30 minutes without slowing down.
Date: Sept. 10, 200x
Time: 6 a.m
Weight: 197
Breakfast: 1 diet shake
Snack: gourmet coffee (Jen really needed to vent)
Lunch: spinach salad with lite dressing
Snack: baby carrots with fat-free ranch dressing
Dinner: baked chicken breast
½ green beans
Rice pilaf
Water: xxxxxxxx
Exercise: 20 minutes fast walking (calves ached a little from yesterday’s jog)
Notes: Except for a little muscle soreness, all is well.
Date: Sept. 11, 200x
Time 7 p.m. (forgot to do it earlier)
Weight: 195
Breakfast: 1 apple
1 slice low-fat cheese
Snack: 1 container nonfat yogurt
Lunch: 1 c. chicken noodle soup
Snack: 2 cookies (at the mall, they smelled soooo good.)
Dinner: 1 slice pizza
Small bag baked chips
1 can diet cola
Dessert: Ice cream: kid-sized cone, no topping
Exercise: played tag with the kids, rode bikes to the park
Water: xxxxxxx
Notes: Gorgeous end of fall day. Had to get out and enjoy it.
That’s what a typical weight loss journal week looks like. Of course, the format will vary. Some people enjoy putting their journal in a narrative form: “Today I had a diet shake for breakfast. I was running late so I grabbed an apple to eat in the car.”
What format you choose doesn’t really matter as long as you log your entries faithfully. Some people find using a list format, like those in the week of sample entries, make it easier to spot trends. That way you don’t have to wade through all the text to find the essentials. Really, it is just a matter of personal preference. You may find yourself changing formats over time.
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