My exercise routine, I log onto my site to use the exercise calorie calculator The journal allows you to get a general idea of just how many calories are in certain foods, so you can “guess” at it if nothing is availableĪt the moment, and then look it up later online.įor my exercising, I just record what exercise I did and for how long and what time of day I did the exercise. To figure out the calories in the foods I eat, I read the labels, use my pocket book size food list or look on my site and use the What you ate, what exercises you did (even if it was mowing the lawn or walking upĪnd down the stairs 3 times doing laundry it counts) and how you were feeling. If I didn’t record this, then at the end of the day I might forget toĪ weight loss journal is just a nice little reminder of the day. Now the calories in my creamer are a lot higher than in skim milk. One cup with my favorite fancy flavored creamer – cinnamon vanilla. Although I have used skim milk before, I like to indulge with at least I don’t like black coffee so I need to have some kind of creamer. For example, I am a morning coffeeĭrinker. So why do I use a journal? Well, for me I will easily get side tracked with life’s little surprises and by the end of the day, it’s just overwhelming.Įven when I try, I can’t always remember everything I ate.īut if I track it while I eat, it helps remind me at the end of each day exactly what calories I consumed. Or you can purchase aīody fat measurement equipment that will take various skin folds to measure your fat. You can have your doctor or your local gym perform these measurements for you. There are various means to measure body fat. Measure around the fullest part of your chest. Measure your thighs just below where your rear end meets the back of the thighs. Do not flex your muscles while measuring the arms. Measure your upper arms around the largest part of your bicep. Measure your hips around the largest part of the buttocks while standing with your heals together. The narrowest part of the trunk which is approximately 1 inch above the belly button. It should be a snug but comfortable hold. When measuring your waist, do not hold the measuring tape too loosely or too tight. The spreadsheet does allow for daily recording Yourself once a week as your weight can fluctuate by a few pounds a day due to water retention, etc. Just weigh yourself on your bathroom scale and record your weight in the weight loss chart. If you don’t have Microsoft Excel, and would prefer a spreadsheet, visit the Weight Loss Tools pageįor a link to a free software that is compatible to Microsoft Excel called OpenOffice. There is a page for recording weight and measurements and a page for your journal. Use this version if you you prefer to print and write down the detailsĮach day or week. You can print or download directly from this link. Once you save to your computer, and if you know Microsoft Excel, you can add additional tabs for more weeks. I limited the number of weeks to just 24. In order to keep the size small enough for downloading, The Excel version of the weight loss chart allows for up to 24 weeks of tracking. There is a tab for the charts and finally There is an instructions tab, 6 tabs (weeks 1 -4, weeks 5 -8, etc) for recording your weight and measurements. The Excel version has built in formulas that willĬreate the charts showing your weight loss progress. You will need to unzip the weight loss chart file once you have downloaded it to start using it. To download and save to your computer, simply right mouse click on the file you want and select "save as" to save to your computer. Use this part of the weight loss chart file to record foods, calorie content, exercises you did and how you felt about the day and your good and badĬhoices you made related to your diet. This will help you avoid potential over eating or eating the wrong foods. This journal is a great way to help you identify emotions or certain times of the day that are more difficult for you. Keeping a journal, or a diary if you will, of what you eat, how you felt and other things may help you reach When on a weight loss program you will oftenīut if you also track different measurements of your body and your body fat percent, you will see the progress you are making even if the scale EatingTracking your weight is a great motivational tool but it is just as important to track your measurements.
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