Motivation Articles

Weight Loss Journals: Hands-On Inspiration

A Creative Way to Stay Motivated

Visual images can be powerful tools in helping you reach your goals. There are lots of creative ways to use this motivation technique, such as posting an image of your goal where you’ll see it most—in your car, on a bathroom mirror, or on the refrigerator. Visual images can also help you reach your weight loss goals. Create a chart to measure your progress, display before and after pictures, or get a brochure of the vacation destination you’ll visit after you reach your goal. These are all good ways to constantly remind yourself of the commitment you’ve made.

One of our most loyal SparkPeople members, EMMYOS, decided to create a journal to document her weight loss journey. Emmy was kind enough to share pictures from her journal, as well as talk about how the journal has been so helpful in her progress.

JEN: Where did you get the idea to create a weight loss journal?

EMMY: I love to scrapbook, and one day I started thinking that I wanted to document my journey to health—the same way I document trips and events that happen in our family life. I’ve learned that scrap-booking isn’t just pretty and fun. You do it to document your life and to give a piece of yourself to the people you leave behind. Losing weight is a struggle, but in the end it will be a success that I want to share with my family. If someone reads it and gets encouragement, or if someone I share my book with gets a “spark” from it and decides to change their own life, I will have filled a book with more then just a memory for someone to read. It will be now someone else’s attempt at a dream and success.

JEN: How has the journal helped your weight loss progress?

EMMY: When I am feeling unmotivated or down, I open up the book and read my original entry about why I started my journey. I go through old journal notes that I wrote and they strike a cord that gives me the boost I need to get off my butt and move. Sometimes it reminds me of the hard effort I have put into this. When I go through my journal, it gives me the encouragement all over again. I write my deepest feelings in it—the embarrassment of having to ask for an extender belt on the airplane, not being able to go on a ride at an amusement park, being called fat as a kid, being teased non-stop—those are all things that remind me why I am doing this. When you write down both the good and the bad, you can't take them away. It's there black and white.
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About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is an ACE-certified personal trainer, health coach, medical exercise specialist and behavior change specialist. See all of Jen's articles.

Member Comments

  • Great idea! I need the extra motivation on my dark days. - 6/30/2015 8:57:58 AM
  • thank you for this blog.. i think this is what i need to do.. - 6/6/2015 8:26:41 AM
  • What a beautiful journal. Good way to motivate. - 2/26/2015 4:17:13 PM
  • What a great way to show progress. I found an app called evernote that I have been keeping my journal in! It sure isn't as nice as your scrap book! Maybe I can revamp mine! I have it on my phone and it is always with me. I can journal all happenings! Thank you for sharing your success story! - 10/18/2014 10:09:17 AM
    So wonderful that you found just the right way to document why this journey is so important for you and your health. Congratulations on taking the slow and steady route, rather than any of the quick fixes that are out there. I wish you continued success and as a new member, who is a visual learner herself, I'm pondering ways to create a weight loss celebration journal of my very own. Thanks for sharing! - 6/27/2014 9:34:54 AM
  • I love your journal! It is so creative and inspiring to look at. Please write an article with tips on how to put such a beautiful journal together!
    - 6/23/2014 12:26:24 AM
  • Very nice!! Creative and fun. - 5/1/2014 12:16:58 PM
  • This is really cool! Thanks for sharing!
    - 2/10/2014 12:21:39 PM
  • I too am a Tops member and I just love the ideas you have presented. I will pass them on. Good luck and many successes. on your journey. - 2/10/2014 11:54:56 AM
    Hello ev1. I am a newbie and just starting this morning on my journey to getting a healthier and slimmer me. Is there somewhere to find receipts for phase 1 meals? - 2/10/2014 10:49:13 AM
  • Congratulations on your success and thank you for sharing your process. A year ago I joined SP and I was SOOO grateful for this community and structure because it truly helped me to transform my life and stay motivated. I lost 92 lbs and now I'm back to los another 90 lbs. I'm always grateful when I read others stories and techniques to stay focused. So again, thank you and I wish you ALL continued success! With love, Bliss - 2/10/2014 10:47:05 AM
  • THANK YOU for sharing!!!!! I'm very much struggling at the moment, and this has 'sparked' something within :o) - 2/10/2014 8:17:05 AM
  • This is Awesome!!! Thanks - 11/16/2013 9:01:53 AM
  • i like the foot print pounds lost page. It really reiterates that this is a step by step process. - 7/24/2013 7:26:59 AM
  • Love this idea, congratulations coming up with a great way to document your journey!

    Way to go your weight loss success!
    - 6/12/2013 1:38:43 PM

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