How to Go about Tracking Weight Loss Goals?
Most individuals can get easily confused trying to plan or chart out their weight loss goals and plans. The ideal weight loss journal would be recommended or suggested by a professional healthcare provider, nutritionist, or dietician, to go about the weight loss goals in a healthy and smooth even way, fulfilling ones daily nutritional and hydration goals. If one is not able to procure any specific journal that is advised by the registered healthcare professional or nutritionist, one can easily purchase these journals either at the local stationery store or in online outlets. Note that different brands would be making different styles of weight loss journals. However, these can still help one to stay on track regarding the diet and exercise goals and patterns or the weight loss program that one is following.
Most individuals can get easily disappointed when they do not find any healthy weight loss at the end of a whole week of dieting. Remember that dieting is never any exact way or determinant for losing weight. It would take a lot of motivation and perseverance to lose the undesirable water weight in the body or the unhealthy weight. Sometimes it would possibly even take longer than the expected schedule or duration. The key is to stay motivated and not be hard by just sticking to the weight loss plan that is advocated by the registered healthcare professional.
According to the information given by the American Heart Association, incorporating daily and regular physical activity into ones lifestyle or routine is one of the most effective ways in conjunction with the dietary plan to achieve weight loss healthily. Walking, running, gymming, sports activities, and yoga are some of the many ways that would possibly be the most useful benefactors for preventing not only the risk of obesity in individuals but also systemic diseases. Hence, it is important to note that with healthy dieting alone, weight loss cannot be accomplished the right way. Physical activity is an equal factor that plays a major role in losing and sustaining a healthy weight.
What Are the Tips to Implement a Chart For Tracking Weight Loss or Food Journals?
1. One can try maintaining the food data at mealtimes. This can help one gain near precise or approximate information about their daily diet, which one can keep a chart of. They can show this to the healthcare provider or nutritionist to track ones goals and to see if one is doing things right. Also, by maintaining daily food data in the chart that one has a record of, one will be able to get approximate nutrient-based information of what and how much nutrients one is deriving from the foods. Further, for many individuals, it would be harder to remember what portion sizes or food data they would have consumed later in the day. Hence, making an entry soon after one consumes meals or snacks can ensure one is tracking progress the right way.
2. Some food journals or weight loss journals often specify that one is supposed to eat only particular foods. Hence, individuals need to bust these myths and only follow the nutrition advice that is given specifically by the healthcare professional or nutritionist. One does not have to eat only those foods that are mentioned in the food journals as one would be prone to depriving oneself of essential micronutrients, protein, or fiber that one ought to intake to keep satiated and healthy.
3. Try analyzing on weekly calorie deficit in the dietary pattern that one is following. The personalized advice given by a registered healthcare professional or nutritionist can help one in calculating the calorie deficit. Say, for example, if one is following the exact diet plan and the approximate number of calories every day as suggested in the dietary plan by the health expert, one should end the week with a predictable calorie deficit. One can further use the printable form of this calorie deficit and see if one can positively progress in terms of healthy weight loss.
4. One can track the progress from week to week based on the healthy weight lost and the calorie deficit created every week. It is important to note that one needs to fulfill the nutritional requirements every single day, even if one wants to create a calorie deficit for weight loss. The goal is not to create an unhealthy deficit that can lead to sudden weight loss. On the other hand, if one is not able to lose the desired weight suggested by the healthcare professional at the end of each week, try changing the exercise patterns and the energy balance that one creates to make the weight loss happen at an even pace.
5. Incorporate flexibility and mindfulness into the tracking process. While it is important to monitor progress and adhere to dietary recommendations, it is equally crucial to be flexible and mindful about ones approach. Life often throws unexpected situations, such as social gatherings or stressors, that may affect dietary choices. Instead of feeling guilty or discouraged, use these moments as opportunities to learn and adjust. Practice mindful eating by paying attention to hunger cues, savoring each bite, and being aware of emotions tied to food choices. Remember, sustainable weight loss and healthy eating habits are about progress, not perfection.
Conclusion
To conclude, food journals or weight loss journals can be excellent or valuable insights or tools for giving accountability and tracking ones weight loss goals. But one must always bear in mind that this is not appropriate for all individuals alike and would be associated with calorie counting only. A nutritionist or healthcare professional is the best judge regarding the right use of the food or weight loss journal. Many individuals try changing their plans or switching over to fad diets that are not rooted in any scientific benefit or evidence for losing weight. Such measures can only be more harmful to oneself and detrimentally impact ones long-term systemic immunity. Rather, the best plan is the one advocated by the registered healthcare professional or nutritionist only that is personalized based on the medical history, body composition, and systemic health status.
