Sprarkcoach taught me the value of staying with it, and to take time to refresh how each day went. Tracking food choices and staying in balance. Also mixing up my exercise even if it is only 5 or 10 minutes at a time.
As I pack my breakfast, lunch, and snacks for the day I record them all in my food diary. That way I don't have to worry about tracking during the day and can leave my journal at home. If I don't eat something I packed, I cross it off later on. If I eat something different I jot it on a post-it and stick it in my pocket so I don't forget to record it. Then I only need to track dinner at night and add up my daily totals. I find this to be a great time saver.
Keep a binder with blank paper in an easily accessed place in your kitchen, such as a cupboard. Pull it out any time you prepare anything and jot down what it is and how much of it you're using. Pull out the page and set it by your computer or phone so you remember to enter it later.
When you need a reason to get back on track, stay motivated, whatever... Look back. Look back to when you first started your journey. How did you feel? What did you want? How does that compare to now? What have you learned since then? Too often we forget what we've accomplished and let negative thoughts into our lives.
Don't look at the whole amount you must lose or the quantity of time you need. "Chunk" your time and write yourself a letter to start and end each chunk of time.
Get a Moleskine (or similar knockoff) journal and divide it into 5 sections. FIRST a calendar: take the time to draw in a monthly calendar for the next 12-36 months. This will take a big chunk of the book. SECOND Section: To do list. This is a running list that you add to and tick off as you go though your week. THIRD section: Meeting Notes. FOURTH section: Buy list (the lowest cost of an item...happens about 6 months, so you know when to stock up. FIFTH section: Random. Separate eachwith tabs.
I've found that keeping a gratitude journal helps me tremendously while trying to lose weight. It forces me to put things in perspective and realize that on even the worst days, good things still creep in there to motivate us onward.
Everyday make a true effort to find something that makes you happy and gives you joy, take a moment to really savor that feeling. Keep a journal of it and tomorrow find another thing and another thing the day after, write them all down until your life is filled with joy!
Two pieces of important gym equipment include a workout journal and stopwatch (interval timer). The fitness log lets you consistently measure progress. The stopwatch (or interval timer) lets you measure the third variable at the gym, time. Who did more work the person A that does 5 exercises of 3 sets of 12 reps in 20 min. or Person B that does 5 exercises of 3 sets of 12 reps in 10 min.? This is just one reason a stopwatch or interval timer is handy. Find more value in these by getting them
As one of my visual motivators, I have an inspiration journal that I write inspiring quotes in that help me focus on my weight loss journey and other goals. I write the quote which I often find on the site and then write a positive affirmation. This gives me something personal to reflect on when I need some motivation.
Document every step of your journey by taking pictures, writing in a journal, blogging, etc. As you work toward your goal, your journey will be a source of inspiration on the tougher days. And it will become a testament to your determination when you get to the finish line.
Create a manual other goal that you will find something positive about yourself and/or your life every day. To get your point for tracking the goal you will need to consider yourself and your day to find the positives! Small or big, a positive is a positive.
I have a notepad/journal I carry with me everywhere. On the first page is a list of my starting weight minus 5%, then that weight minus 5% and so on down the line to my goal weight. When I see that everyday, I get so excited about the day I can check off each one and I stay motivated. It's my own personal challenge.
I used to get so frustrated measuring messy foods like peanut butter in measuring spoons to be sure I didn't overeat. Now, I put the jar on the food scale and zero (tare) it out. As I take PB out of the jar, the scale shows a negative number of grams or ounces that gets larger as I take more out of the jar. Result? I can take a precise serving right out of the jar and put it directly on my bread without the use of measuring spoons. I get every gram I'm entitled to! (click title for more)
The notes you enter on SparkPeople or in a written journal will help you detect habits or patterns that can be improved. This will allow you to change patterns that thwart your progress, strengthen those that move you closer to goal, and develop options for any that trip you up. The calendar is useful because you can anticpate upcoming events and put alternatives into place.
Motivation ultimately comes from within, what are your dreams? Try journalling them and live large, tell your inner critic they can have their say later but for now the dreamer must be allowed to fly. When you're done let us know and we can share our experiences and best wishes with you to help you
I am very poor at journaling , but I have found a great use for my Sparkpeople journal. As I surf the Pages, Blogs, etc. I often find things that touch my heart, and I want to keep. I copy them onto my journal for future re-reads since your collected wisdom is so much better than mine alone.
Whether your use an online journal or the old fashion pen and paper, it is the one thing I have done faithfully for the past two years. And with great success. Old fashion journal - has my work schedule, work notes, workout program for the day, food journal, workout results, great quotes, etc.
Positive thinking increases our feeling of well-being whether we are trying to lose weight or not. To keep myself thinking positively, each night i write down in my journal 5 positive things that happened that day. it helps me go to sleep feeling grateful and happy. :)
When you enter comments into your food and fitness journals or blogs, always write about the positives! Then when you're feeling blue or beaten down... who is a better motivation for you than YOURSELF? Go back and read over these positive entries and get re-amped!
when i feel that way I take a journal and write on one page and answer the negative ideas on the opposite page after taking a break. Often then I can respond as I would if answering a friend or colleague and listen to the positive side of myself.
I know Sparkpoeple tells you to make a collage so I took it one step further and started a notebook to fill with my inspiration. I plan on using it when I get down and to look back on in a few years! I cut out pictures and articles from magazines and put them in a notebook like a scrapbook.
Keeping a food journal!!