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Diet - Double ugh!

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Weightloss Worriers BLOG

Welcome to the Weightloss Worriers Newsletter!

Thanks for reading our Weightloss Worriers Newsletter...

Please visit often...and let us know what weightloss information you would like more of...feel free to send questions

These community articles will be helpful to anyone that has ever spent any amount of time worrying about their weight. Visit our blog for additional info and to learn more about eating right and what steps you can take to make yourself feel better, eat better and succeed at weightloss because you WANT it!!!

VISIT OFTEN!

Summer 2009

Keeping Track of Your Goal!


Journaling For Weightloss and Fitness



A nutrition and fitness journal is one of the most effective weight loss tools around. It can help you track many of the factors that affect your weight. Most people underestimate their calorie intake and overestimate the amount of exercise they do. Using a journal to keep track of this can really help you determine those “weightloss weak points” and help you make changes that will help you shed those extra pounds.

The key is to use a journal that fits your lifestyle. If you spend a lot of time on the computer you can create a worksheet or log on your office program, use pre-printed worksheets or online journals. Otherwise a small notebook or a store bought journal with blank pages works just as well. Although writing down your meals and workouts may seem like a big undertaking, it really is only as complicated as you make it.

KEEP TRACK OF EXERCISE...Start by writing down what activity you did and how long you did it. For example: walking 30 minutes. If you want to go into more detail you can include calories burned, heart rate, and whether you ran outside on hilly terrain or inside on the treadmill. If you're strength training you can write down what body parts you worked on and for how long. For example: Arms: 40 minutes. A more detailed entry would include your sets, how many reps per set, how much weight used on each set, rest period between sets, intensity of workout, etc. The number of workouts and calories burned weekly help track fitness levels.

MEALS...Writing down what you eat and when you eat it can help uncover “food planning” mistakes that you may not have noticed. Start by writing down the meal and the basic foods and amounts that you ate. For example: breakfast 2 scrambled eggs, 1 piece of toast, & 1 8oz glass of OJ. This gives you a general idea of what you're eating. If you want to be more specific then jot down calories, fat, carbohydrates, and protein grams, sugar grams, cholesterol and salt. If this seems like too much work, try out some online journals that do all the work for you. All you have to do is enter the foods and amounts and these sites will print up a complete diet analysis including percentages and averages. Journaling helps you figure out what you're eating and helps you notice patterns, like you eat too few fruits and vegetables and more sweets than you thought. Once you notice a pattern you can work on changing it.

TRACK YOUR MOOD...This can be helpful for people who suffer from emotional eating. If you notice that all your bad food choices coincide with stress from work or that you tend to indulge your sweet tooth too much around certain people then you can develop strategies to cope with these problems.

Don’t stop eating your favorite foods. Just find ways to make eating them healthier!

Cut back on fat
Don’t FRY your foods…Bake, broil, grill or steam
Use lean cuts of beef and turkey
Use low fat or fat free dairy products
Use mustard or fat free mayo
Skip the butter
Use spices, herbs, salsa, and other seasonings for flavor

GET LEAN, LONG and STRONG with the book below!





Thanks for reading the Weightloss Worriers Newsletter! Sara Lynn