How to Journal your Weight Loss Success

Weight Loss Programs

As part of our weight loss programs, we encourage our patients to record their journey to reach their weight goals. Have you started your weight loss journal? It helps you look back over the months, track your progress, and feel motivated to keep up the good work!

But how does one journal their weight management? What details should you include? We’ll share some advice about journaling that’ll propel you on to success!

1. Write Down your Grocery Lists

Before you head to the grocery store, make a list of specific items you need, and DON’T deviate from it. Keep the food pyramid in mind when you first write the list so that by the time you’re in the store, you have all your food groups covered. Obviously, don’t even let yourself go down the aisle with junk food like chips, fruit juice, cookies, candy, or chocolate. You can write down an adamant reminder in your journal if you think that will help.

2. Write Down 5 or 6 SMALL Meals a Day

Instead of planning 3 typical American meals, try eating more often but in less quantities. Your body won’t have the opportunity to feel hungry, so you’ll be less tempted to overeat. The key word here is small. In your journal, write down 6 specific meals a day – including all the food groups – for a week and stick to it. Don’t try to multitask either – turn off the tv, put your magazines away, and enjoy the meal that you have. You’ll be able to remember what you ate, enjoy it to the fullest, and feel fuller for longer!

3. Write Down your Exercise Regime

As we’ve said before, we recommend exercising even a little bit every day. Your journal is a great way to record what you do. Our Exercise Physiologist, Jennifer Lee, customizes every exercise program to fit individual needs. During the consultation and follow-ups, write down the exercises she prescribes and record your progress!

We hope these simple journal-jot tips are helpful! As always, if you have any questions, call us at 585-467-8838 and we’ll be glad to help and offer support and encouragement. With us, you have all the tools you need to succeed. You can fulfill your personal journey to look and feel amazing!