Day 24: Start A Log, Blog Or Journal | 30-Day Weight Loss-athon
It’s time for Day 24 of the 30-Day Weight Loss-athon. Only one week to go…
All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to think about and complete them. Ready?
What You Need:
- Pen and notebook, or
- Blog or online/offline journal, or
- Interactive Log from your 52 Weight Loss Missions Action Pack.
Step 1
On Day 3: Trade Your Judge’s Robe For A Lab Coat we swapped judgement for observation so we could learn what works and doesn’t work for us on our weight-loss journey.
Today we’re going to use that observer perspective to start making daily notes.
As our first step, let’s agree to put aside five, ten, or fifteen minutes every day, or most days, to make notes on what we observe.
If that seems like a big sacrifice, remember that no book, program or system can give you the perfect diet, exercise and mindset combination that works for you. Your individual solution will take some experimentation, and making notes will accelerate and clarify your discoveries. If you really want to lose weight, and especially if motivation or mindset have tripped you up before, then you cannot avoid getting to know yourself better on the path to weight-loss success.
I’ve found the practice of making daily notes invaluable in identifying patterns and suggesting solutions in my own weight loss.
For example, I love chips and have a large bag every few days. It’s one of my strategic splurges. Several times I’ve tried to give chips up – and every time, I overeat many other things and gain weight. I guess they meet a need for crunch or salt or something that I can’t get so easily elsewhere.
By keeping a log, I soon recognized the pattern and left the chips – and my weight – in peace.
Step 2
Next, let’s decide where we’ll make these notes.
You could:
- Buy yourself a nice pen and notebook or journal
- Start a blog – either private or public, if you want to share your journey with the world. (If you link to www.52wlm.com I’ll see your pingback and come and check you out.)
- Make notes on your phone or iPad
- Use the Interactive Log in your 52 Weight Loss Missions Action Pack if you’re a customer. You can use the interactive features to enter text from your computer or iPad, or print it out and write by hand.
Step 3
Last, let’s decide what we’ll make notes about.
Depending on your challenges, you can makes notes about what you eat, when you exercise, how you feel, what you notice, anything that comes up.
Here are some tips for making your notes:
- Write as little or as much as you want. Just a few minutes most days is fine.
- You can make observations about what you eat, how much, how well you stick to your diet actions, your exercise, how well you stick to your exercise program, your emotions, your motivation, etc.
- Focus on observing – notice when it’s easier for you to eat and/or exercise well, and when it’s harder. I’ll say it again because it’s so valuable to know: This information is priceless. You can’t find it in a book or buy it in a program. You can only discover it by observing yourself.
- You don’t have to use correct spelling or grammar – unless perhaps you’re writing a public blog.
- You don’t have to read it back – it’s just a way to anchor realizations.
- When you learn something interesting, look for ways you can apply that information to your lifestyle – eg:
- Buying cute clothes really motivates me to eat well. I’ll re-do my budget so I can buy a new outfit regularly.
- When I go for a walk at lunchtime I have more energy and feel better than when I try to exercise in the morning. I’ll schedule more lunchtime exercise from now on.
- If I have an apple before I leave work I’m not so ravenous at dinnertime. It’s definitely worth buying and keeping afternoon snacks handy.
So… are you ready to make today’s entry?
Check in!
And you’re done!
Be sure to leave your comment below to check in and stay accountable. If you’re reading this by email or in a reader then please click here to leave your comment.
See you tomorrow!
I love this idea and have tried it before. I have to try to commit to journaling. looks like it’s time for some evernote 🙂
I have some clothes in my wardrobe that I’ve been wanting to wear for awhile. I’m hoping to get a journal soon were I can write down what I’ve eaten in the day and how long I’ve exercised for.
Started noting my food and water intake and exercise last week. Also noting moods, headaches, etc. I am hoping some patterns emerge.
I journal most days. This week the judge’s robes have been back on, trying to get rid of those things! And I keep forgetting the daily check-in online; ah well, hopefully a few more days will make the habits.
When I started this I also stared a year long journal that has little inspirational scriptures to help with weight loss, I have been writing in this everyday. I also you myfitness pal.
I love this mission. It’s been years since I’ve kept a journal & I’ve been wanting to start again. “Observing” could be the key to getting over the hurdles that have stopped me before.
I use workflowy.com to keep track of myself…for everything. But, I’m looking into blogging on a weight loss website, having other peoples feedback and comments are really motivating.
yes, I want to do this. I don’t think I want a blog for the world to read, but I don’t think I want to use a notebook for inquisitive fingers to get a hold of, so maybe I’ll put a file on my computer for that and keeping track of what I eat each day. That way it’s there for me, but for nobody else.
been jouranling since day 1 of the challenge.. I write the challenge.. my answer, exercise goals and what I achieved.. if I didn’t achieve I work out why not.. good to reflect and challenge my thinking.
I am going to start my journal from tomorrow, being ANZAC day, it is a day about reflection of those who made all the sacrifices for us so we can have this beautiful country that we live in and to live a life of freedom. I just feel that is poignant and seems like a good time to start a journal of reflection on myself and my journey.
paper and pen for me too although I love having to check in each day and the support from so many others making this journey with me. I am so glad I signed up for this. Just got back from my walk, didn’t have one yesterday and really missed it, I cant believe how much I look forward to my walk, even made a suggestion for new runners for mothers day, 6 months ago there is no way I would have come up with that.
I’m finding that I can look back and remind myself why I’m working so hard to loss and strategies, it’s working that I get back on track when I’ve slipped up, like this weekend while traveling, I went for a run both today and yesterday and usually when I slip that’s it. Journaling has made a difference.
I like the idea of using my phone more to jot down notes, though I do sometimes use an online programs. I’m less likely to do it if I have to find a notebook.
I also like Cheri, use Myfitnesspal and been doing it for over 70 days now. I am also logging my exercises too. I am planning to get the Fitbit also next week. I have logging my activities on Facebook also, but right now I am not keeping a journal. I hit a plateau last week so I increased my cardio to another 15 minutes to see where that will bring me. My goal is to be at 145 by June 7 th for my daughter’s graduation and I am giving it all:)
Since I’ve joined the 30 day challenge, I have been logging my food intake. It has been a positive motivation. I have been able to modify my eating habits while increasing my exercise, up to 2hrs! And I feel awesome! I think I will continue to use other tools either online or in my journal. It’s been great!
I have several apps on my phone for recording everything I eat and my exercise. According to the apps I am not eating enough. I eat three meals a day, guess I need to make sure to add in the snacks too. I like the idea of using a journal to keep track of what works and doesn’t work. Never thought of that. Thanks Michele.
I need to get better at this. I did buy a small notebook that I have been logging on the suggestions and noting when I exercise and things that are positive. Blog – it would be a good way to start using the computer for me.
I had a blog back in college, but found it too time consuming. I try to use MyFitnessPal, but if I know I’ve eaten more than I should, I don’t track it because I don’t want to see the reality of how much I’ve overeaten. I started out pretty good with that program, but after 2 or 3 weeks I dwindled off my dedication. I like this 30day challenge because I get an email every day. I’m not always doing everything, but it is helping motivate me to do more than I would otherwise do.
I’m falling behind on commenting on these posts so going to get caught up right now! I was just given a great little journal the other day that I am going to use for tracking food, exercise and feelings!
I’m using SuperTracker on ChooseMyPlate.gov to log my food and activity minutes, and I record my weight once a week. I have found that I am visual and I enjoy seeing the charts, especially the line chart that shows my weight going down! 🙂 The web site includes a journal page, but I haven’t been motivated to use it. I’m not big on writing. Maybe a pretty journal would be a better motivator!