My journal has become my best buddy. I figure what I plan to eat at the beginning of every day. I figure my calories and the protein count for each item. By doing this I make sure I havenít gone over my limit. I also write the time down when I start my meal and when I finish, this helps me to slow down and not eat so fast which has always been a big fault of mine. I keep up with the amount of water I take in every day by checking off each time I drink a glass of water, I try to get from 40 Ė 60 ounces of water in each day.
In my journal I paste little affirmations or cute comics to help keep me motivated and give me a chuckle or two. Womenís WorldĒ magazines always have great articles and when I find one I like I save it for my journal. Iíve pasted a before picture in the front so I can see how far I have come and where I donít want to return. I have constipation problems so I also try to keep up with all my bowl movements at the bottom. (Sorry I know that was gross)
When I go to see my WLS he always asks to see my journal and he looks over what I have eaten and such. Heís helped me a few times on how to find the right calorie count. The best tip he gave me was an app for my phone called ďLose ItĒ itís so neat no matter where I am when I eat something I just scan the bar code and it gives all the nutrition facts for that item. It also has the popular restaurants so that you can go down their menu and find a meal that fits into your weight plan. I like it for the days that Iím away from the house shopping or what ever and I donít have my journal, I can still log everything with Lose It and then when I get home transfer it to my journal on my desk. I highly recommend it, itís very simple to search just look for LOSE IT.
Another thing I do is write somewhere in the margins if I exercised that day, I mainly walk so Iíll write how much walking Iíve done like a mile or two. I have arthritis and if I over do it Iím down with a bad hip, so this way if Iíve walked three or four days straight then I know why Mr. Arthritis has paid me a visit and that I need to space out my walks.
I have been doing this now since I came home from the hospital in August 2014 and itís something that just comes natural. My first journal has five complete months in it and the journal I have now will hold six complete months. If you donít journal I highly recommend it, it can be a great tool in your weight loss journey.