Have you ever had a weight loss journal or considered starting one ? I know you have heard about how journaling can be a big motivator for weight loss but have you actually tried it ? Writing down your goals and putting a plan in place is the way to get started. A weight loss journal might just be your key to bariatric success. Use some of the ideas below to get started but also use your own intuition and imagination to create a private place that enables you to write it all down and get motivated.
Pick out a notebook or a journal that feels comfortable to you. Pick a color that motivates you and next make a decision of what format your weight loss journal is going to take. You want to start by putting the dates and then logging everything you eat and drink but you can take it even further than that. You can also add macronutrient data for each food item or drink item you consume. If you are not into “pen and paper”, there are plenty of Apps that are designed for food journaling.
Another thing to add will be your portion sizes. This is a great thing to add as it forces you in the beginning to map out exactly what a portion size looks like. With time you will be able to just eyeball the portion and know how big it is.
What time do you consume your meals at ? Write down the times that you eat at but also consider taking note of how long it takes you to consume each meal. You will start paying more attention to the fact that most of us eat too quickly.
Take note of how hungry you are prior to a meal or a snack. Give it a rating of 1-5 and get in touch with whether you are eating because you are actually hungry or if you are eating out of boredom. Most of us eat out of boredom and never allow ourselves to feel true hunger.
Do you eat your emotions ? are you eating in response to something or are you eating due to actual hunger ? Most of us never even stop for a moment to evaluate before we eat. Have you ever had a specific stressful situation occur and then find yourself with your hand at the bottom of the chip bag and not even understand how you got there ?
You can use your imagination to create a private space – a space for you to learn more about yourself and to help you reach your goals. Stay motivated and reach out to me at any time. I am your biggest cheerleader !
About the Author: Sheri Burke is a Registered Holistic Nutritionist and Bariatric Surgery Coordinator at International Patient Facilitators in Tijuana and Cancun, Mexico. She has worked with bariatric surgery clients for over 10 years and especially enjoys providing nutritional guidance to pre and post bariatric clients. In her free time, she enjoys spending time with her husband and two teens and cooking up a nutritional storm in the kitchen.
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