by Vea Terrie

Created on: May 18, 2009   Last Updated: May 22, 2009

Keeping a journal when you begin a weight loss regimen is vital to the success of any diet plan. Listed below are a few of the many reasons one can find to support the veracity of this statement.

Contents

Every journal should include a record of starting weight and goal weight. Recording weight weekly, on the same day, at the same time of day, is preferable to daily weighing which can vary because of fluctuations in body fluids.

Also included in the journal should be a meal planner with entries of favorite breakfasts, lunches, and dinners in addition to preferred exercises ranging from simple to physically demanding activities (depending upon health status).

Goals

Setting and recording goals is a major part of successful weight loss. The main goal indicating the amount of weight loss desired should be listed in small, doable increments of 5 to 10 pounds. Unless it is the primary reason for dieting, do not set time limits as specific marks of achievement. If no record was kept of how long it took to gain the weight, why burden yourself with unrealistic expectations of losing a specified amount of weight within what may be an unrealistic time frame.

Metabolic function is specific to the individual. Some will lose weight quickly due to a higher metabolic rate, while others will require additional time to lose. Muscle tissue is metabolically active and uses more energy (calories) than fat, which burns only a minimal amount of calories. Because of this, a body with more muscle vs adipose (fat) tissue-the composition of male bodies-will have a higher metabolic rate and lose weight more quickly. This is why exercising to replace fat with muscle is so highly recommended for successful weight loss and maintenance.

Control

Active physical and mental involvement in decision-making enhances the sense enjoyment, responsibility and personal "ownership" and pride in any endeavor. Being "in charge" of the situation removes the possibility of external pressures stemming from being told what to do and when to do it. Being in control of one's destiny is noticeably inherent in our mental makeup from a very young age as we witness children striving for (or demanding) independence, the freedom to make their own decisions. Keeping a journal, therefore, bolsters this natural and healthy desire for independence.

Creativity

A terrific mood enhancer, creating your own meals is like designing your own wardrobe or painting colorful landscapes. The more color you can add to each meal, the more appealing it will be to the eye and the stomach. The main benefit of adding color comes from the corresponding increase in the variety of vegetables eaten as well as the antioxidants and minerals they contain that are necessary to the maintenance of good health.

Hazard control

Knowing in advance what will be eaten eliminates the danger of losing control over portion sizes or being tempted to reach for something "easy to obtain" or "easy to fix" that is a less desirable selection. The temptation of fast food or coffee and a doughnut is one of the hazards of not being prepared at mealtime.

Structure

A structured weight loss plan incorporating a journal keeps the dieter on track and lends stability to the development of a new and exciting life style. It can be compared to just throwing furniture around a room, or taking your time to place each piece in a manner most conducive to your comfort and style of living. Lack of structure in any endeavor creates a situation of chaos, fosters disenchantment with the task at hand, and encourages embracing temptation as a solution to the pressure stemming from erratic, haphazard decision-making.

Learn more about this author, Vea Terrie.
Click here to send this author comments or questions.