5 Tips for Weight Loss Journaling
Above all, however, it should be a positive resource that helps you strategize for success. In the midst of your daily workouts and meal planning, a weight loss journal encourages you to take time to connect with yourself, your behavior patterns, and your developing strengths. Over time, it becomes a record of discovery--discovery of what thinking motivates you, of what strategies work for you, of what vision directs your new, healthy life.
1. Use it to track your behavior, not just calories.
I’ve had a number of clients who
spent countless hours tracking minute details of their food intake down
to the very last calorie. They had a razor sharp focus on the caloric
outcome of each day. Truthfully, their discipline and meticulousness
impressed me, but their technical vision lost the forest through the
trees. In each case, our discussion revolved around putting aside
rigorous calorie counting
and focusing on food selection itself. Those single numbers they
organized their eating around did them a disservice. They would
deliberately restrict calorie--but also nutrient dense--foods like healthy fats just
to get their target number below a certain amount. Journaling at its
most effective (and encouraging) shouldn’t read like a spreadsheet.
A better approach would be
recording compliance to measurable behavior goals like “eat a cup and a
half of colorful veggies with every meal” or “drink at least 40 oz of
water before noon” or “take at least 15 minutes to finish a meal”? It’s
pretty clear when we focus on behaviors, the outcomes are more likely to
happen and stick. These behaviors are designed to cultivate habits that
increase nourishment – the opposite of restriction. If you journal your
food, do so with the intent to change behavior rather than restrict
calories or fat grams.
2. Look for bright spots (and repeat them).
Too many people scour their
records for missteps only to wallow in their shortfalls. The goal of a
weight loss journal, however, shouldn’t ever be punative. Take a more
positive approach by focusing on observing successes--and repeating
them. You may have to partner with an optimistic supporter to see these
in your own journal, but it will be worth it. An example of a bright
spot in your journal would be recognizing that you actually made your
dinner and added colorful veggies even though you only had 15 minutes to
prepare it!
Let’s break that down; 1) your
time was limited, but you still made the choice to avoid the drive-thru,
2) you prepared something yourself, and 3) you added veggies?
How did that happen (e.g. what did you tell yourself in that moment,
what did you have on hand at home, what planning had you done that made
it easier), and--more importantly--how can we make more of that happen
in the future? Reflecting on--and recording--the how-tos of your past
success gives you a roadmap for future successes.
3. Read between the lines.
Better yet, record “between the
lines.” Go beyond documenting the obvious (calories, grams, ounces,
cups, etc.), and add how you feel, what your mood and energy are like,
how much sleep you got, what your stress level is, how fun your workout felt,
and the like. If you do this regularly, you’ll begin to see patterns
and connections that will guide you toward making better choices across
the board. For example, when you go to bed by 10 o’clock, you’re less
likely to get cravings the
following day or if you work out over your lunch hour you don’t need
that afternoon coffee or sugary snack to make it over the mid-afternoon
hump.
Document the way you thrive in the new choices and elements you’re adding to your life. Likewise, let yourself revel in the focus on yourself.
In my experience, people do far too little reflection as they embark on
health and fitness journeys. It’s not just about logistical changes.
Appreciate it as an investment in genuine self-care. Look at all the
angles of that. How does it feel to invest in yourself? Take the chance
daily to bask in the glow of your efforts, and be proud of the choice
you’ve made and the effort you put into it! Be connected with yourself in this process.
4. Share it with someone who won’t just judge.
I’ve had clients who were
downright ashamed to share their food records with me. Why? Mostly it’s
due to their belief that, as a dietitian, I eat perfectly and I might
judge them for their choices. (Confession: I’m not perfect either.)
Some clients have had experiences
in other weight loss programs in which a staff member looked over their
food journal and simply marked it up with red pen sad faces, exclamation
points, or other color commentary.
Let me state definitively: the journal is for you,
not a professional you consult. Journaling should be about you
developing a process-oriented “how-to” book on caring for yourself. The
dietician or personal trainer should be a helpful resource but not the
target audience. Own your journal the way you own your weight loss
process.
5. Use it to get ahead.
My favorite trick to throw in once
people are seeing even minor successes from journaling is to get them
to use their journal as a secret weapon to bullet-proof themselves. If
you’re becoming an expert at documenting what you did do (and it’s working), why not try documenting what you will do in anticipation of that tough day of meetings, tricky week of travel, or next trip to the grocery store?
People are often shocked by this
activity because these are usually people who carefully anticipate and
plan nearly every other facet of their lives. I’m talking about amazing
folks who can tell you what their three-year business plan unfolds or
how they plan to get each of their four kids off to different sports
tournaments within a two hour period this weekend but they can’t seem to
plan where their next vegetable will come from. Simple journaling
activities and meal planning can have a profound impact on compliance to
your goal behaviors. In short, use your journal to write your destiny.
Finally, the “Day-to-Day Journal”
is one of the central tools Life Time Weight Loss uses to facilitate
reflection and daily compliance with one’s health goals.
In this book (or in a blank journal) you can document your behavioral
changes and goal compliance on a daily and weekly basis. Participants in
LTWL are encouraged to bring their journals to their weekly support
groups for personal and positive feedback from one of our knowledgable
professionals. Talk to a fitness professional about the weight loss
programs offered in Life Time locations near you.
Have you ever tried a weight loss journal? What has journaling done for you? What have you learned from the process?
Written by Paul Kriegler, RD--Corporate Registered Dietician
This article is not intended
for the treatment or prevention of disease, nor as a substitute for
medical treatment, nor as an alternative to medical advice. Use of
recommendations in this and other articles is at the choice and risk of
the reader.
5 Tips for Weight Loss Journaling
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