If you’re having difficulty shedding pounds, consider using a weight loss journal to help you achieve success. A 2012 study published in the Journal of the Academy of Nutrition and Dietetics found study subjects who completed food journals lost more weight than participants who didn’t keep journals.
Having a free printable weight loss journal at your fingertips is a huge advantage when it comes to shedding pounds. Simply follow instructions listed in the Guide for Adobe Printables to download your journal.
Tips for Using Weight Loss Journals
Following a few simple tips can help you more effectively utilize weight loss journals, to achieve weight loss success:
- Keep your journal with you at all times. You’ll want to record everything you eat in the food diary portion of the journal, so never leave home without it.
- Be specific when recording your food intake. For example, if you eat oatmeal record the exact amount (1 cup, etc.). If you have a kitchen scale, weighing is even more reliable than measuring.
- Use an online calorie tracker (such as the U.S. Department of Agriculture’s Super Tracker) or a calorie-counting app to track calorie intake so you can record it properly.
- Use the images in the journal to plan your meals appropriately.
- While calorie goals of 1,200 for women and 1,500 for men are usually appropriate and effective for weight loss, your actual weight-loss calorie needs will vary. Listen to your body and aim to lose 1 to 2 pounds weekly by lowering your current intake by 500 to 1,000 calories per day.
Sometimes having a way to stay accountable is all you need to be successful in a weight loss journey. Journals can help you do just that. You may be eating more (or fewer) calories than you think, which is why recording what you eat can be such as effective weight loss strategy.