I track my nutrition and exercise using the Trackers on Spark. It is very helpful with figuring out calories. It also points out with Reports how I'm doing.
But I am not talking about this computerized version of keeping a Journal, I am talking about my completely handwritten Journal.
I have a medium size composition book. On the first page I write My goals for weight loss. I write the start weight when I started the book and under that the weight I am at the end of the book. Then I list 10 Goals for weight loss and exercise.
On the last page of the book I write what I have accomplished over the time it took to get to the end of the book. At the end of the book, I reserve several pages to use to write graphs to show weight loss, as a visual aide.
Pages that show Progress with weight lifting type of exercise, sets and , reps. This way if I started out with a 3 pound weight with one set of 10 reps, it will show if I increased it to a 5 pound weight of 5 sets and 20 reps. It shows me my progress.
I also use the back pages for drawings that inspire me.
The middle pages of the book are reserved for each day. On the left side is food. On the right side is exercise and everything else I want to track.
Left Side of Book
Breakfast: Here I write the foods B Here I write the calories and add them up
turkey sandwich 300
protien bar 200
Dinner beef D
Protien Bar 200
fruit salad S 100
Right Side of Book My weight___146________________
Stretch/cardio/weight/ daily total My Sugar My Blood Pressure:
.25 / .50 / .25 / 1 hour / 102 / 126 upper
77 heart beat
Time I ate each meal:
from day before
plus carried for the whole week. Sleep
I just fill out both sides for each day of the week. I carry over all the totals and get a grand total at the end of each week. At the end of the week I get an average of calories for the week. I get a total of hours that I worked out. It is a good place to keep track of sleep, medication, any problems I have what I might have done that day etc. And it is personal, just for me, where I can be completely honest about how much I'm eating and how much I exercise. I can doodle. I can draw, I can list reminders, I can make it totally about me. And if things don't work out and if I didn't lose weight one week, I can look back and see where I may have gone wrong and do better the next week. I weigh my self each week and compare it to what I weighed a week ago or a month ago and even three or more months ago. So if I think I'm not making progress, I can look back and see that, yes, I have improved. This is an example of what a page may look like. But if you want to try it, make it totally your own.