Notebook Photo: Daily Weight, Exercise Journal, Food Journal

A little effort for a big result

In life it's the little things that make the difference. And nowhere is this more true than when you are trying to lose weight.

How? The simple answer is to record everything that has to do with you losing weight. It can really help you get organized.

All you need to do is keep records of your progress in a simple spiral notebook.

Record the date and weight

You're weighing yourself every day, aren't you? Yes, daily weighing is controversial. Some people think it might make you discouraged when you see the normal daily ups and downs of your weight.

That's true. But more true is that if you are weighing yourself you are facing the situation as it is. And that is about the most valuable thing you can do when you're trying to lose weight.

So weigh yourself. And write it down.

Exercise records

Exercise? Yes, of course. Write it down. It just takes a second.

Are you running? Then you just write, "Run 2 miles."

Lifting weights? Then write, "Bench press 10/135 8/135 6/135"

See, that's 3 sets. Weight is 135 pounds. And repetitions 10, then 8 and final set 6.

As you can see in the notebook photo, it's simple to keep an exercise journal.

It takes just seconds. And next workout you have it to compare. So it can really help if you need to break through a plateau.

Do a little more each time and your results are guaranteed.

Diet records

Keep track of your diet, especially when you are starting out, or when you hit a plateau. One of the most helpful things you can do is to use a food diary. Here's how to make a really helpful record:

Grilled salmon (3 ounce)--cal 127/ pro 21/ carb 0/ fat 4

Egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5

Kidney beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0

Yes, it takes a little effort at first. But if you do it it's worth the effort. Try it and you'll see.

Anyway, most people don't eat thousands of different things. Keep a list of your most common foods in the back of the notebook.

The why and the how

Use the notebook because it's inexpensive and it works.

The clips in the notebook photo are called banker's clips. They help hold the pages in place so they don't tear. It also holds your mechanical pencil.

It really just takes a few seconds to record your results. When you get used to it you won't want to be without it.

Record your daily weights. Your food intake. Your exercise. Whether your workout was really great or just OK.

Do this and see results over time. The weight will gradually come off. And it will stay off.

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