The diary or the magazine of weight loss – the fine instrument of control over your food behavior and trainings. He will help you to understand not only how many he and what you eat what exercises are for you effective and what – are not present, but also will answer question why you break diet or the mode of occupations that forces you to lean on food, except true hunger and when you are inclined to skip classes.
It is required to you
- - online or paper magazine;
- - plan of trainings;
- - table of caloric content;
- - small convenient notebook.
Instruction
- If you have decided to keep diary of weight loss, the most important is to understand, what are you doing it for itself, and therefore it is not necessary to deceive anybody. Why it to you if you are not honest? Tell yourself that nobody will see it if you do not find it necessary, and do not dissemble, reducing portions or attributing excess approaches.
- In fact, the diary of weight loss is three magazines at once. One reflects your eating habits, the second tells about your trainings and the third shows changes in your weight. For a start record reference point - be photographed in the fitting suit in profile and fullface, be weighed and write down result. Photos are necessary in order that you could estimate real picture. Weight - not always indicator that your efforts are fruitless of muscle is heavier than fat and there can come the moment when the figure on scales stiffens, but your body will change for the better. Take for the rule to be weighed not more often than once a week, at the same time (in the morning or in the evening), only in underwear. Take the picture once a month.
- Solve, it is more convenient to keep to you diary on paper or on the Internet. The paper magazine can be more convenient for record, but the electronic diary, especially if you conduct it by means of special programs, gives more opportunities for the analysis and can show you not only changes eventually, but also dependence of various factors from each other. Electronic programs for control of weight are both paid, and free.
- Even if you have decided to keep paper diary, all the same prepare small notebook which you will always carry with yourself. It is more convenient to take in it notes during the day, and then to transfer them to the big magazine or to drive in data into the program. Also he will help not to calculate the caloric content and structure of portion every time directly at table, and to find out it later, being verified with data in special tables. Through some time you already remember the approximate content of calorie and nutrients in habitual food, but at first it can become problem which the notebook, which always with itself will help to solve . If you have decided to adhere to certain diet, plan in the magazine the menu in advance and fix as precisely you follow it.
- Depending on your purposes, find or create the diary of suitable format. Choose columns which you will daily fill – it concerns food, for example, write time when you ate food, the reasons which have forced you to have a bite (whether you have been hungry, upset and jammed offenses whether you have decided to eat something with boredom or for the company). If you are not ready to count calories and to divide food into proteins, fats and carbohydrates, write just the sizes of portions and types of food.
- Make the plan of training and, on its end in advance, write in the magazine in what time you were engaged as far as you were tired how many you have made approaches. If you have skipped classes, also write what was the reason.
- Analyze the diary at least, than once a month, but also not more often than once a week. Do not you reproach yourself if you see that you for the past period often overset the plan of food or trainings, look better with what it is connected – what you had mood whether you should not change time of occupations, maybe, you forget to take healthy food, and the feeling of hunger forces you to be had by fast food? The diary of weight loss has to help you and motivate you, but not to serve as reproach – remember it.