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Weight Loss Journal Ideas
Are you ready to use a few creative Bullet Journal Tracker layouts to get your body into shape in 2019?
When we were over in Disney World at the end of last year I wanted to recreate a family shot we’d had taken with Mickey and Minnie 18 months previously, so we could see how much the kids had grown.
But when I looked the picture I didn’t even see the kids… I just saw how much I’d grown… sideways! Ouch that was like a sucker punch!
So my goal before our next Disney trip (in just under 10 months) is to shift the 14 pounds that snuck up on me while I wasn’t looking.
If you’ve had a similar reality check recently then this post is for you, because I’m going to show you how you can combine the wisdom of fitness guru Jillian Michaels with some creative weight loss journal ideas to help both of us get our butts back into shape!
1. Follow the Basics
Jillian says the basic rules of weight loss are…
“Don’t overeat. Don’t eat “crap” that isn’t food. And make sure you get enough sleep. The rest is B.S.”
So the first thing we’re going to need to set up in our Bullet Journals is a sleep tracker.
I like this sleep tracker spread because it gives an idea of whether you went to bed and got up at consistent times, which is super important.
Natalie Dautovich Ph.D says that if we maintain a consistent routine not only will we find it easier to wake up in the morning but also our digestive systems are able to process food more efficiently.
So we’re more likely to want to exercise in the morning and less likely to eat too many snacks!
Then we should think about making sure we don’t eat “crap” that isn’t food.
I like this way of tracking whether you made the right choice or not. Green means you ate right, yellow means you ate out but still did the best you could and red means you ate junk!
2. Work Out and Eat Right
“Often people do one or the other, but not both. When it comes to weight loss you simply must work out and eat right to get results.”
If we only watch what we’re eating, or only exercise then the weight will come off, but so slowly we’ll get frustrated and give up. If we combine healthy eating with a regular exercise routine we should lose weight at a steady pace.
So how about adding a fitness tracker to our journals.
I like the simplicity of this one. Just colour in each day that you exercised and then you can add letters or symbols so you know what sort of workout it was. It’s time to break out the 30 Day Shred DVD again!
I know we already looked at a spread for monitoring that we are eating right, but it’s also helpful to make a note of what we’re actually eating too.
Elaine Magee MPH RD says:
“Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, a researcher from one recent study says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less.”
This is a nice and simple meal logging spread, and I like how they added a column for reaction so you can record how the food made you feel.
Actually writing down what we put in our mouths should help us cut down on mindless munching!
3. Use the 80/20 Rule
While we’re still talking about food Jillian says that fad diets are the number one mistake people make when they’re trying to lose weight.
She says we need to have a balanced diet and that treats are ok in moderation.
I think the best way to eat a balanced diet is to plan ahead each week and decide what you’re going to eat.
There are lots of different meal planning spreads we could try but I like this one because it has space to plan breakfast, lunch and dinner.
I would definitely plan in the treats as well, maybe on the right hand side of the box instead of the doodle.
4. Drink Your Water
Jillian says that drinking water is an important part of our weight loss journey, because it curbs hunger, flushes out toxins, boosts energy and speeds up our metabolism.
Interestingly she doesn’t say that we have to drink a specific amount each day, but more to make sure we’re hydrated. Apparently we know by looking at the colour of our pee. Lemonade is good, apple juice means we need to drink more water!
She also says the type of water is important and swears by this stuff!
I think I’ll track my water intake to make sure I remember to actually drink some! I love these ideas because you can just add one to the corner of your daily layout. I think I like the glass with the straw the best!
5. Step on the Scales Once a Week
I was just having a conversation with my sister-in-law as to whether we should weigh in daily or weekly, and Jillian is firmly in the once a week camp.
She says that the scale is just a compass to make sure we’re going in the right direction.
“To use the scale effectively, you should weigh yourself once a week. I want you to weigh yourself once a week at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE.”
I really like this weight loss tracking spread, especially the way she added in rewards for mini milestones!
Jillian also says that it’s a good idea to take body measurements and photos so you can see a positive change over time.
I like this body tracker layout that combines a weight graph and a box for regular body measurements.
Or if you’re into stickers there’s lots of different body measurement ones to choose from.
Did you know that according to a study by the The American Society of Training and Development (ASTD) you have a 65% of completing a goal if you commit to someone.
So why not share your Bullet Journal weight loss trackers on your Facebook or Instagram account so your friends can cheer you on!