So, you’ve done everything you can to lose weight. You’ve joined the gym, started eating healthily and even joined the local weight loss group that will give you moral support and make you feel great about yourself.
So, you go to one of the meetings confident that you’ve lost weight – perhaps even speculating as to just how much you’ve lost and thoroughly looking forward to the feeling of euphoria that you get when the whole group is clapping you for your achievement. Only, the happy feeling never comes, there is no clapping and you’re stood looking at the scales with a feeling of confusion. You thought you’d had a perfect week of weight loss and can’t get your head round what went wrong. When the leader asks you whether you followed the weight loss routine, you say ‘of course’, because you believe that you did – to the letter!
This creates a lot of difficulties for us. Losing weight is difficult enough but when you’re doing all the hard work and not getting any sort of reward for it, it doesn’t half dishearten you! You are much more likely to give up if you don’t see any benefit to what you’re doing, so you need to do all you can to ensure that you find reasons behind your difficulties in losing weight – you no longer blame the diet but you see where you are going wrong so can do something about it. When you know what you can do to make it right, you will almost certainly try it to give yourself the best possible chance at losing weight.
This is where a weight loss diary is of unbelievable use. If you write everything weight-related down in a little book then it has one main effect on you – you can see where you have gone wrong. You can pinpoint the string of meals that maybe use butter instead of margarine or have rich sauces instead of using calorie free herbs and spices. You can even recon how many days you failed to stick on your routine.
The thing is, when we feel disappointment we tend to distort our memories slightly because we want to find someone to blame; “it can’t possibly be what I did”. Yet, by simply keeping a log of what we’re doing, this problem is removed. Whilst we may think that we did spend 2 hours on the treadmill, when referencing the diary, we see that it was actually 20 minutes. Or we can realize that we missed several days from our routine during the last few weeks. We don’t feel disheartened and we rectify the problem – we get back on track and stick to our weight loss routine.
A weight loss diary is efficient only when it’s kept honestly and completed daily. You need to write down your steps just as they occurred. Update your weight loss diary daily, if not a few times a day. You need to note down the information as it’s fresh and accurate. At the end of each week compare your actions recorded in your diary with the weight loss routine recommended to you by your doctor to see if you followed it rigorously. If you detect errors make sure that you correct them during the upcoming week.