Even Successful Weight Loss Programs Usually Forget This…

Dieting - losing weight - trimming the waistline, whatever you want to call it, if - You Don’t Know What You Are Doing Wrong - You Can’t Change! Successful weight loss programs should always include a journal.

Simply put, anything that can’t be measured can’t be improved! So to find the most efficient and quick ways to lose weight, you first have to know what caused it.

Getting safe, healthy and fast results from our weight loss efforts is a step-by-step procedure. The first basic step is finding out exactly what we’ve been doing wrong - then we can change!

When attempting to lose weight, the first, smartest and easiest step you can take is to start keeping a daily food journal. A food journal is basically what it sounds like…a record of your daily food intake. Your journal can be as simple or complex as you wish. You can record lots of details or just keep it clean and basic. But either way, a journal is a terrific way to help yourself stick to your successful weight loss programs.

Your food journal can record a whole host of valuable information. First, how about listing your daily food intake? Just this simple and basic step can provide you with a lot of unexpected data. It will help you to actually see what you eat on any given day - and you’ll start to notice patterns of unhealthy eating that you had never previously considered.

It’s our daily habits and patterns that kill us. We do things without even noticing. Once you start writing them down, they come to light and you can take steps to change. That’s when you will find the successful weight loss programs to lose weight.

Many people find it valuable to record calories, protein, fiber, fat, and other nutrients. Portion sizes could be recorded as well. This is a lot of work, but it is definitely worth the effort. You won’t have to do it very long before you start to find HUGE gaping mistakes in what, when, why, how much and the way you eat.

You could move from the strictly factual journal into more of a diary format. You could write down triggers that make you eat even when it’s not for hunger. You can record your cravings, how your weight loss program is affecting you on a daily basis and your inner feelings. There are many formats and things you can write. The key to keep in mind is that it’s YOURS! Make it any way you want.

No one else would have any reason to want to read your food journal - so it’s not like a traditional diary kept under lock and key and hidden away. After all, it isn’t exactly tabloid fodder to read a list of everything you ate in a day. (Unless you’re famous, then you should hide your journal.)

In the actual creation of your journal, use whatever tools work best for you. You don’t need to go out and buy some fancy leather bound journal. (Unless that’s what you WANT.) A simple pad of paper and a pencil will work just fine. You could even keep your journal on your computer. Just fire up your word processing program or an Excel type spreadsheet and keep the icon on your desktop for easy access.

You could keep your food journal on a laptop or palm pilot, you could use a voice recorder or slip a notebook into your bag during the day…whatever works best for your lifestyle. The key is to make it something that you will keep up on a daily basis.

Your journal is incredibly more valuable as a tool to lose weight than your scale would ever be. Finding your unwanted habits and patterns and tracking your progress is as simple as keeping your journal up to date and reviewing it once a week.

When you hit certain weight loss goals, give yourself a big “ATTABOY” or “ATTAGIRL” It may seem hokey, but buy some gold star stickers and award yourself one whenever you reach a goal. (Seems dumb, but try it - those stars can become pretty important to you.) Skip the tub of ice cream and reward yourself with a non-fattening gold star. Try to set a goal that you can reach every day - so pretty soon your journal is filled with stars. It works.

If you back slide, study your journal and find out what went wrong! It’s all there! You can fix your mistakes and move on to the next gold star.

Your doctor can offer a lot of good advice and keep you healthy and safe. Be sure to take your food journal with you, and show it to them, when you visit your doctor. Also, always get a physical before starting any diet or exercise regimen.

It’s a little extra work, but a food journal works wonders for most of the people who keep one. Consider starting yours today- it’s the best method for finding quick ways to lose weight!