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How to Keep a Comprehensive Weight-Loss Journal

Weight Loss
To be healthy, fit, and feel your best, keep your weight at an optimal level for your age and height. If you want or need to lose weight, you have many weight-loss programs to choose from, but very few of these programs can give you long-term success.

The best way to lose weight and keep it off is with a medically supervised weight-loss program. This program works because a medical doctor examines your body and takes your vital measurements, such as blood pressure, heart rate, stamina, fitness level, and weight change at each appointment.

With regularly scheduled appointments, you and your doctor can compare this data over time to formulate a specific list of foods, portion sizes, exercises, activities, and supplements that work best for your particular body and metabolism to lose weight.

One of the most effective tools in a medical weight-loss program is a weight-loss journal. This journal allows you to track the foods that you eat, as well as your activities, sleep patterns, emotions, and stress levels each day.

Here are a few things that you can do to make and keep a comprehensive weight-loss journal and lose weight.

Write Daily in Your Weight-Loss Journal

The components of a comprehensive weight-loss journal include the following.

Day, Date, and Time of Meals

Log the foods that you eat and the times that you eat them each day. Depending on your food choices and eating schedule, this information can explain why some days you have energy and stamina and other days you are tired and listless.

Foods and Portions Consumed

Measure the foods that you will eat, and note them in your journal before you eat them. You can then look them up online to calculate the number of calories that they contain and deduct these amounts from your recommended daily amount of food for weight loss.

Sleep and Wake Times

Note the time that you go to sleep and wake up each day. If your schedule varies, these notes can explain why some days and weeks are more effective for weight loss than others.

Thoughts and Feelings

Document your thoughts and feelings as you prepare and eat your meals. Studies show that if you are anxious, nervous, or distracted, you may eat more food than when you are relaxed and less stressed.

Location of Meals

Note in your journal where you eat your meals. People eat less when they are in a quiet and relaxed location and not in front of a television or other distraction.

Calculate Your Food Choices and Meal Times

Keeping a weight-loss journal allows you pause before you eat and evaluate your food choices, portion sizes, and the times of your daily meals.

After a few weeks and months of keeping a weight-loss journal, you can see how to control these things to maximize your weight loss.

See Your Weight-Loss Doctor Often

Make regular weekly, semi-monthly, or monthly appointments with a weight-loss doctor. Bring your weightloss journal to each of your medical appointments.

Your doctor can then look at the patterns in your program and make recommendations to boost your metabolism when you reach a plateau or period of stasis.

Take Photographs of Your Body

Before you begin a weight-loss program, take photographs of your body from different angles to document your body size and shape. Once you have started your program, take monthly photographs of your body from the same angles.

Keep these photos with your weight-loss journal to document your progress and inspire you to continue your weight-loss efforts. 

For a medically supervised program that is personalized for your specific body and weight-loss goals, contact WaistLines. Our weight-loss physician can evaluate your journal to help you to lose weight safely and keep the weight off.