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Article Directory :: Health & Fitness Articles
I know what you're thinking. journaling as a weight loss tool? That doesn't even make sense! Actually though, it makes perfect sense, and here's why.
Journal Your Food Intake
Let's start with journaling your food intake. Believe it or not, people are always amazed when they start this process. Most are under the impression that they eat properly, that they balance their nutrition and that it isn't necessary to pay attention to the calories they consume every day. Here's what using journaling as a weight loss tool can accomplish:
Make you aware of what you are actually eating (those little tidbits add up fast)
Hold you accountable to yourself
Help you make better, conscious food choices (instead of grabbing whatever's convenient out of the office vending machine)
Track your water intake (as silly as this sounds, it's extremely important)
Help you plan meals and snacks in advance
Keep you on track toward your personal goals (whether that's losing weight, or just choosing to live a healthier lifestyle)
Did you know that the average woman only needs about 1200-1600 calories a day? Men, on the other hand need about 1800-2200 per day, as do teenagers. However, the average American consumes many more calories than their body actually needs, and they don't pay attention to the kinds of calories they ingest.
Here are both a warning, and a challenge. A lot of people come to the conclusion, that if eating 1200 calories a day will help them lose weight; wouldn't eating fewer calories make you lose weight faster? The answer to that, is no.
Eating fewer than 1000 calories a day will actually produce the opposite results. When you eat less than 1000 calories per day, your body actually goes into "starvation mode" causing a few things to happen.
First, your body will start holding onto every bit of nutrition it receives, storing extra as fat and adding to your weight issue. Secondly, feeling it isn't getting enough fuel, your body will start consuming its own lean muscle tissue, a process called catabolism, in order to feed it. This causes more problems because you not only lose your important lean muscle tissue which burns fat faster, you can also damage important organs in your body that consist of lean muscle.
Here's The Challenge
Journal your food and beverage intake for one week, without changing any of your normal habits. At the end the week, add up your total calorie and water consumption for each day and compare it to what the average person should be consuming. Also take this time to pay attention to the kinds of foods you chose and when during the day you tended to have the least amount of control over what you ate. This will be eye-opening to say the least.
A Tool, Not a Weapon
What I mean by that is, don't beat yourself up over your intake for the last week. Instead think of it as your personal weight loss tool to give you insight into what kinds of habits you have now, and what you can do to change them for the better. Journaling for weight loss is a very effective tool that can make a huge difference in your health. Take baby steps to make new changes, and before you know it, you will be well on the road to health.
Zach Hunt is a Weight Loss in Spokane WA expert and the owner of Physzique, a personal fitness coaching company in Spokane, WA helping people to look and feel great. Go here: personal trainer Spokane for more info on these services and more great fitness tips.
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