Starting a weight loss journey is tough but some say a bullet journal weight loss strategy makes it easier than you’d imagine. You’ll want to figure out what methods may work for you, try them, develop a routine, and work on ways to attain your goals. In addition, journaling can help you deal with the emotional ups and downs that may arise.
It’s time to sit down and take a few moments to learn what bullet journaling is and how it might benefit you and your overall health. You already know journaling is a wonderful way to get to know yourself and to relieve stress. It’s a great form of self-care, and it’s a wonderful way to really learn to control your thoughts and the way you respond to your own life.
Launching Your Bullet Journal Weight Loss Journey
Track Your Workout Routine
The key to making weight loss journaling work for your health goals is to stick to a routine. Make sure that journaling is part of your workout routine, by writing after your workout. Your ideas are fresh, your viewpoints of the workout are fresh, and what you did is fresh. You do not run the risk of forgetting when you worked out or for how long. You also ensure that you are journaling regularly to note your accomplishments as well as where changes should be made.
Write Down Everything You Eat
A food diary is how you know what you are eating, how much, and when. This is how you know where your problems are, how you can change your diet, and what’s keeping you from your goal weight. This part of your journal should be a type of bullet-list. Write down all you eat for every meal, what you eat between meals, and everything you put into your mouth during the day.
Nothing is off-limits. Write down your snacks, the beverages you consume, and write down everything that you pick up and eat. Did you grab a piece of chocolate from the candy dish at work? Write it down. When you see all you consumed in the form of a bullet list at the end of the day each day, you’re going to see where your problems are located.
Write Down How Active You Are
You might not realize just how inactive you are each day. Many people work sedentary jobs in which they don’t get up much throughout the day. When you take the time to write down how much you get up and walk around, how often you take a break, and every time you go to the gym, you can see how active or inactive you are. It might be what you need to see that you’re not getting up enough, walking enough, or spending as much time in the gym as you thought. This can help you change your habits and become increasingly active.
Write Down How You Feel
One way to really use your food journal to help you lose weight is to write down how you feel each day. Write down how you felt throughout the day. Were in you a great mood in the morning, sluggish in the afternoon, and downright upset at night? You might have a bad day at work, but you might also notice that your moods coincide with how you eat throughout the day.
For example, perhaps you’ll notice that the days you feel most tired and upset are the days you ate poorly or skipped breakfast. The point here is to keep a journal of what you eat in the form of a bullet-list combined with a notation of how you feel throughout the day. You gather evidence, put together the pieces, and you begin to see similarities in certain foods and moods.
Look for a Pattern in Your Journal
Here is where people make mistakes. You can’t learn from your food diary if you’re not reading it. You needn’t read it every day, but you should spend some time reviewing your entries at the end of the week. Make notes about things you noticed. Perhaps you had fast food twice this week and both times you felt sluggish and upset. Maybe you had healthy dinners a few times this week and woke up feeling good and energized the following day. Make notes of things you notice like this so you can learn.
Go back through your entries about once a week and look for patterns regarding not working out, or depression and stress related events. See if you notice these things happening on certain days or at certain times. These are the things that can cause you to derail or to have a decrease in meeting your weight loss goals, dropping the pounds, and getting fit. Once you narrow it down, you can remove the negativity and form new and more positive patterns.
Make Changes and Note Differences
Do not be afraid to make changes in your plan to lose weight. Do not be afraid to try new things on your diet and workout routine. When you do make these changes, note them in your journal. Use the journal to keep track with why you made the change, what change you made, and how the change worked out. You can also use the journal to note any differences in the original and change option. Journaling helps because sometimes you cannot remember what you did, and you do not want to keep repeating mistakes.
Create Rewards and Record Them
Make sure you are creating a reward system for certain goals or even for making it through another week. The trick to this is to journal the reward you want, why you want it, and what it would mean to you. Work toward those goals and note when you achieve them. Take a picture of the reward, you enjoying the reward, or the receipt from the reward. It will show you, on tough days when you look back because you feel like you are failing at dropping weight, that you did and can still do this.
Make Plans for Future Changes
You begin to notice things you are experiencing, and this is where you begin to make changes. If you skip fast food all week, can you avoid being sluggish? You can make a note to try doing this during the upcoming week and see if it makes a difference. This is how you begin to make positive changes and focus on your life as it is.
Your journal can be used for so many things. There’s nothing you can’t write about, but tracking moods and mental states is something you might consider if you’re not already. It’s a helpful tool in the weight loss process, and it helps you get to know yourself a little better. Sometimes you can’t see the things that are holding you back because you don’t realize they’re happening. Seeing them listed on paper might just change your life.
Habits are key to a successful weight loss journey, especially eating habits, so they deserve special attention. Consider which of these following habits you may want to plan and track in your bullet journal.
Tips for Changing Eating Habits to Lose Weight
Whether you’ve got a few pounds to shed or quite a few to lose, these simple changes to eating habits might do the trick. We live in a fast and furious world, so we often end up choosing less than healthy foods to save time and for the sake of convenience.
We are tempted by highly-processed packaged snacks, fast food drive-thru options, and sugary drinks. Our culture relies heavily on joining the newest fad diet plan or handing over a fortune for some weight loss program that offers meal plans or prepared foods.
Weight loss and weight management doesn’t have to take that much work. We can simply analyze a few of our daily eating habits and adjust accordingly, with healthier results.
More Water, Less Sugar
Water is a much more valuable resource than sugary drinks. The body uses up sugar quickly and then reacts with blood sugar spikes and sudden crashes. Mistreating the kidneys over a long duration can wreak some serious havoc.
Water helps with energy, clear thinking, metabolism, and so many more benefits. If cutting out sugary drinks completely seems too drastic, opt for sugar-free versions and slowly cut back on them while increasing water intake.
Eat Your Favorite Foods
We tend to freak out because dieting almost always means giving up our favorite foods: pasta, pizza, ice cream, potatoes, or beer. Get the word “diet” out of your head, and instead consider that your’e changing habits for a lifetime, not just the short-term.
So, go ahead and keep pizza night on the menu — just don’t eat half of the pie in one sitting. Have a couple slices, a nice side salad and a glass of water with lemon. If ice cream is your thing, you can still get your fix. Just buy the individual cups so you aren’t tempted to eat more than a single serving. Try lower calorie options as well, such as gelato and sorbet. Changing eating habits isn’t supposed to make you feel miserable and deprived. The real goal is sustainability.
Breakfast is Necessary
It’s hard to stop and cook something for breakfast when the morning routine already feels like rush hour. But breakfast is a very important meal. Your body needs protein and fiber in the morning.
Protein is a great source of fuel and fiber keeps you feeling full longer. There are lots of recipes (some vegetarian or vegan) for protein-packed breakfast ideas that can even be prepped and refrigerated for the entire work week.
Try New Things
One of the good things these fad diets provide is ideas on healthier options and how to prepare them. For instance, instead of going for spaghetti noodles, which are basically void of nutrition, choose spaghetti squash or even make your own zucchini “noodles” with a spiralizer.
A great substitute for mayo is avocado. Try using a mashed avocado in with your chicken salad next time and skip the mayo. It’s delicious and a much healthier source of fat.
When you’re on the produce aisle explore and experiment with new foods you’d normally skip altogether. Fresh roasted Brussels sprouts are amazing! Eggplant can be a meat substitute!
Try new things on your salad like sprouts or seeds. Open your mind to new foods and ways to prepare them.
This is where a lot of us get in trouble. Food is delicious. We might ignore our body telling us we are full because our taste buds aren’t quite done.
Here are a couple ways to help get better portion control:
> Only prepare enough for one serving per person.
> Use 3-section divided plates — put a vegetable or salad in the biggest section, saving the smallest for the main dish or meat.
> Drink a glass of water before meals.
> Eat at a table, not in front of the TV or with a phone in your hand.
Keep Healthy Snacks on Hand
Place a bowl of fruit in a visible area at home. Bring a banana or apple to work with you and place it where you can see it. There are plenty of snacks available in single-serve packaging as well. Prepackaged 100-calorie snacks, turkey jerky, tuna packets, nuts and trail mix are a few options.
These items are small enough that they can be kept in a desk drawer or briefcase, and keep us from turning to vending machines and other unhealthy places for fast food.
Remember, you are attempting to change habits that have probably been going on for a very long time. Keep your expectations clear and reasonable. If you do decide to take on a bigger challenge, make sure it’s temporary. Like a 3-day fast or cleanse.
With a few easy changes to eating habits for weight loss, you’ll start to notice the waistline getting trim and energy levels increase. If you want the changes to last, the latest trendy diet isn’t something most people keep up with long-term. When we alter our unhealthy habits, weight loss happen more naturally and is easier to maintain.
By putting these tips into practice, and using your journal to plan and track your progress, you can achieve your weight loss and fitness goals and improve your overall lifestyle.