weight loss journal
keeping a food journal any good? weight loss ?
im just a teen but im only 5′1” and im just at the overweight mark
i feel uncomfortable in t shirts and tight shirts and i think im starting to realize im an emotional eater
i eat when im bored;.. its summer and i dont really do much all day
i do eat healthy when i eat though.. unless im out
so im wondering if keeping a food journal helps?
and also, im thinking about doing a teen boot camp but.. idk im a little shy and i think thats embarrasing.. what do you think? its just at the local gym
i work out about 2x a week,not much i only have a tredmil and one of those tony gazelle things.. i try new things everyonce in a while but i seem to do something once then stop
thanks everyone
Keeping a food journal really does help. Here are a few more ideas:
Make a few small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Do more sports and less TV and computer.
Start a weight lifting routine. It will help increase your metabolism and make you feel and look better in so many ways. Ask your parents about joining a gym. Possibly you can find one that has someone who specializes in weight lifting programs for teens.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Drink plenty of water. You will begin to see changes. Even though we would like it to be different, there is no quick fix. But stick with it. You can be successful.
The moral support you need is what comes from within you. If you are ready to lose the weight you will stick with it and do it. It doesn’t matter what your friends or family say or do.
Check out websites about nutrition, weight loss, exercise, weight training, etc.
Stick with it. You can do it. You are the best friend you have. Good luck.
Here is a link to an excellent on line site where you can keep a food journal.
Lose Weight with a Weight Loss Journal
Many people struggle with weight loss and often try many programs until they find one that ultimately works. Weight loss is a personal experience since everyone has their own issues that have contributed to their weight gain in the first place. By learning more about what is behind the excess weight you can more easily find a solution that will work the best for you.
Keeping a weight loss journal is an important part of dissecting the reasons behind your weight gain. A weight loss journal is more than simply a calorie counter. There are several main parts that should be included in your weight loss journal.
- Caloric Intake – You will want to see how many calories you’re taking in per day. Use a simple calorie counter chart to look up the calories that you ate for each meal. The easiest way to do this is to write down all the foods and quantities that you ate all day as you eat them. Then at the end of the day sit down and determine calories. As you get more interested in your caloric intake you’ll want to keep a running tally of calories throughout the day.
- Types of Foods – As important as the calories you ingest you also need to see where you’re getting the majority of your calories. Jot down the types of foods that you ate. Use abbreviations if you prefer such as V for vegetables, RM for red meat and so on. You will then be able to see at a glance the types of foods that you are eating regularly.
- Emotions – Our emotions may be responsible for the way we eat. Some people eat more when they are depressed or stressed out. You may eat certain types of foods that you use as comfort foods when you’re trying to make yourself feel better. All in all our emotions play a much bigger role in our food choices than ever thought before. Make notes in your journal as to your current emotional state at each meal or snack.
- Exercise – Keep track of your daily exercise routines. You’ll want to write down structured exercise routines as well as simple exercise that you do during the course of the day. For example if you walked to the school to pick up your child make a note of that. Write down the type of exercise, the intensity of the exercise and the duration as well.
- Daily Events – Write down any major events that occurred during the day. These may be any events that were significant to you. Make a note of anything that happened that caused you to feel emotional including anger or hurt feelings. Include happy events as well as any that were emotionally charged.
- Sleep Times – Enter your daily sleep and wake times in your journal. If you had a sleep disturbance where you woke up in the night make a note of that as well. Keep track of the amount of sleep you get as well as the quality of your sleep.
Once you have kept your journal for a week or more you can begin to take a look at it. Look for patterns that show what you ate and why you ate it. You may begin to see a pattern of eating certain foods when you have certain emotions. You may also notice that you are using food as an emotional crutch. Once you find out what you’re doing you can set out to make the necessary changes to help you lose weight for good.
Before and After Weight Loss Diary how i lost weight from 2008 until now, 2009.
