Health Journal

I love this idea! It helps keep you focused and also see the progress in your journey.  

Dr. A and Take Shape for Life provided the below ideas for keeping a health journal.

Page One: Place your “before” picture.

Page Two: Write down your goal and the secondary choices that support that goal. You can use the detailed description that you created in previous lessons.

First Page of Each Week: Write down a goal for the week, such as “I will follow the 5 & 1 meal plan by eating a small, low-fat meal every three hours” or “I will wear my pedometer and take 5,000 extra steps every day this week.” Give yourself a reward for reaching your weekly goal, such as a fitness magazine, a book, or running shoes.

Each Week: Enter the following into your journal:

• The times you eat

• The foods you eat

• How much water you drink

• Your learning experiences

• Types of exercises you enjoy

• The amount of weight lost that week

• How you feel before and after you eat

• Better choices for next time (if applicable).

You can also use your journal to plan out your entire day, what you plan to eat, when you plan to eat it, when you plan to exercise, when you plan to go to sleep, and so on. Having this plan, coupled with the other journal exercises, will help you to beat cravings by keeping you motivated and on target.