One of the main problems people face when being on a diet is motivation. One very good way to stay on track is to keep a weight loss diary of some kind. If you never kept a diary you may struggle with writing the first entries. When doing some research, I found a wonderfull example of a weight loss diary. One crucial point with having a diet is not to weigh yourself every day. This will most likely kill your motivation. Therefore, it is wise not to write every day but take some notes every week.
Here is what David McCarthy has written on Day 13:
The weight loss diary
From 25 thru 1 April.
This weeks weight loss diary could be the penultimate because after my Friday weigh-in I am down to 182.5 pounds (90.3 kilograms), just 2.5 pounds above my target figure. Last week I reported 186 pounds (92 kilo’s) but the scales were just below that figure so I guess I have shed a little over 3 pounds this week. That is way too much to lose in one week. A general target rule is1 pound each week if you want to keep it off, 3 is much too high.
So how was 3 pounds shed in just a week?
I think I told you a couple of week’s back that I was suffering from a cold and that is still with me. Due to a really busy business schedule it has been necessary to work through it even though my food intake has been low because I just feel crook. This is obviously a factor and next week it wouldn’t be surprising if the scales go up again.
Looking back over the week it has been a time when eating hasn’t been fun and fluids have formed the major part of my diet. On the other side of the equation I haven’t exercised as rigorously as normal and did miss one complete exercise session.
The most pleasing aspect of my program to date is that after just a few weeks my body has accepted the fact that smaller portions are fine. If I feel hungry between meals a piece of fruit or a raw carrot is ample and that it is fine to leave food on the plate. Ability to think is not impaired by eating less and improved aerobic fitness is great because suddenly walking and exercise is a fun, and challenging, thing.
If asked, “what is the best thing to come out of the program to date?” It is difficult to pick one individual item. The fact that I have become conscious of serving size is one of many that will come into the reckoning when we do the final debrief. However, the only thing I have lost is weight, there are for more that have been gained that we will go into in the final article. For now I am happy that my focus on serving size is the major thing that will keep weight from coming back.
This part of this article is copyright © David McCarthy 2006.
So, are you lacking some motivation? Give this method a try and you will most likely see great results.
Thanks for reading! As always all comments are most welcome!