Journal
Why Weight: Journal (365 Days)
Keeping a journal is one of the most powerful tools for your weight loss journey. When you write things down, they become real. Your journal will hold you accountable for what you eat (or don’t eat), how you exercise (or don’t), and how you feel throughout the process. This isn’t just about tracking numbers—it’s about becoming mindful of your actions, habits, and choices.
This journal is designed to help you plan, reflect, and adjust. It’s a space where you can track meals, exercises, supplements, and even your emotions. This log isn’t meant to be overly precise or stressful. You can be as detailed or as vague as you want, but consistency is key. The more honest you are with yourself, the more progress you'll see.
Additionally, tracking supplements or medications will be helpful, not just for you but for your doctor. You might find patterns in your mood, energy levels, or sleep quality that can reveal what’s working—or what’s holding you back.
Why Keep a Journal?
Accountability: Writing things down forces you to face the reality of your choices. It's easier to ignore poor decisions when they’re not written down.
Pattern Recognition: Over time, you’ll start noticing trends in your behavior, your diet, your exercise, and your mood. These patterns will help you make adjustments.
Progress Tracking: Small changes might be hard to notice day-to-day, but over weeks and months, your journal will show how far you've come.
Mindfulness: Your journal is a tool for self-reflection. If you skipped a workout or ate poorly, write down why. Understanding your behavior helps you overcome obstacles.
Date: ___ | ___ | 20___ (Write the date)
MON TUE WED THU FRI SAT SUN (Circle the day of the week)
Woke up: ___ (Time)
Went to bed: ___ (Time)
Hours slept: ___
Weight: ___ lbs
Body Fat %: ___ (Optional)
Water Drank: ___ (Glasses/Bottles)
O - O - O - O - O - O - O (Use checkboxes to track daily water goals)
Planned Diet
This section allows you to plan your meals or specific foods/supplements you want to consume. Planning ahead will help you stick to your goals. Write down your intended meals, and check them off as you complete them.
ItemCaloriesChecked?______O Yes O No______O Yes O No
What You Actually Ate: Write down everything you ended up eating, even if it wasn’t planned.
ItemAmountCaloriesFat________________________
Planned Exercise
Plan what exercises you aim to do today. Track your sets, reps, time, and weight. Check off what you complete. If you miss a workout, write down why and how you plan to make up for it. Consistency is key.
ExerciseSetsRepsTimeWeight______________________________
Additional Exercise/Activities
Record any extra movement or activities (hiking, dancing, cleaning, etc.) that can count as exercise.
ActivityTime Spent______
Total Workout Time: ___ min/hr
Estimated Calories Burned: ___
Supplements/Medications
Track your supplements, vitamins, or medications.
WhatHow MuchTaken?Notes______O Yes O NoAny side effects or reactions
Daily Reflection
This section is your space to reflect on the day. Write down how you felt, what went well, what didn’t, and any insights you gained. Did you feel more energized? Did a particular food or workout make a difference? This is where you can identify what helps and what hurts your progress.
Mood: How did you feel emotionally today?
Energy: Did you feel sluggish or energized?
Challenges: What obstacles did you face today?
Wins: What went well today?
Adjustments: What will you do differently tomorrow?
Example:
Mood: Felt more positive after my morning walk.
Challenges: Skipped lunch and overate at dinner—need to plan better.
Wins: Drank 8 glasses of water, completed 30 minutes of cardio.
Adjustments: Pack snacks for tomorrow to avoid skipping meals.
Expanded Tips for Using Your Journal
Make it part of your daily routine: Whether you prefer to fill it out first thing in the morning, before bed, or right after a workout, find a time that works for you and stick to it. The key is to be consistent.
Be honest: Don’t sugarcoat your progress (or lack thereof). The goal of this journal is self-awareness. You’ll make mistakes—that’s part of the process. Writing them down helps you move past them instead of ignoring them.
Use the journal as a planning tool: Plan your meals and exercise for the week in advance. This way, you won’t have to make decisions when you’re tired or tempted. Having a plan will help you stay on track.
Set small goals: Use the journal to track small, achievable goals. Celebrate your progress each week, no matter how small. Over time, these small victories will add up to big changes.
Don’t obsess over numbers: While it’s important to track your weight, don’t let it define your progress. Pay more attention to how you feel, how your clothes fit, and your overall health.
Sample Entry
Date: 09 | 20 | 2024
MON (Circled)
Woke up: 7:00 AM
Went to bed: 11:00 PM
Hours slept: 8
Weight: 180 lbs
Body Fat %: 22%
Water Drank: 6 glasses (Goal: 8)
Planned Diet:
ItemCaloriesChecked?Oatmeal150O Yes O NoSalad200O Yes O NoGrilled Chicken300O Yes O No
What You Ate:
ItemAmountCaloriesFatSandwich140020gChips1 bag15010g
Planned Exercise:
ExerciseSetsRepsTimeWeightPush-ups31510 minBodyweight
Total Workout Time: 45 minutes
Calories Burned: 300
Calories Taken In: 1800
+ / -: -200 (Burned more than eaten)
Supplement/Vitamin: Multivitamin – O Yes O No
Notes: Felt great after cardio, but craved junk food later in the day. Managed to stick to healthy snacks. Need to increase water intake. I noticed I’m less hungry when I eat breakfast—need to keep that routine going.
Final Thoughts
This journal is more than just a place to log numbers—it’s your personal guide to self-discovery, discipline, and progress. Keep it in a place where you’ll see it daily. Whether you jot down quick notes or detailed reflections, the habit of logging your actions will help you stay mindful and committed. With time, you'll gain valuable insights into what works for you, and you'll have a clear record of how far you've come. This is your roadmap to success—don’t underestimate its power!