Note Your Challenges And Successes When Losing Weight
Losing weight can be hard for the best of us and sometimes it can really feel like it is too hard. It can be tempting to give up when results are rare. However, weight loss needs to happen gradually in order to be sustainable. Lose weight too fast and it will all too easily pile back on again. However, one of the key ways to lose weight and keep it off is to record your challenges and successes; keeping a regular diary can really make a huge difference to weight loss and weight maintenance.
By recording your challenges and successes, you will soon see how far you have come and it can act as a huge incentive to keep going. It can also help you to identify your main challenges, which can help you identify solutions. Without recording in such a way, you may struggle with weight loss but not be completely sure why. There are several reasons why this self-monitoring works, as discussed below.
You are aware of what you eat so eat less
When you record what you are eating you instantly become aware of every mouthful you take in. Research has constantly shown that it is not the method or how precise you are that matters, it is just the act of creating a record.
You will want to exercise more
By recording your exercise successes, you will instantly feel rewarded which is reinforcing. Small changes in your weight can be rewarding but easily missed if you are not recording anything.
Goals become easier to achieve
When you have one overall goal, it can seem impossible and feel like you will never get there. If you record each success along the way, no matter how small, you will get to your target in no time. The small successes along the way also provide instant gratification so can make you feel good and rewarded at the same time.
You plan your food intake for the day
When you know you are recording all your successes and challenges along the way, it can be a huge incentive to complete the food diary at the end of the day. You will soon find that you are thinking through your day and how to distribute your calorie intake. Without realizing, you are reducing your calorie intake, thoughtfully planning your food and eventually losing weight.
Challenges and mistakes seem more reasonable
Everyone has good days and bad days, with some days being nothing but hugely challenging. By recording the details of these challenges, you might find it easier to both overcome, and to avoid in the future. When compared to your overall weight loss progress, one small mishap can be seen for exactly what it is. You can easily make up for small mistakes along the way without feeling too bad about struggling.
You can enjoy guilt free pleasures
When you are not recording any goals, achievements and food diary entries, you will not know the effect of eating your favorite foods. Whether it is ice cream or chocolate, it can seem unimaginable to eat on your diet.
By recording when you found it difficult to avoid eating these foods, when you did eat them, how much and how you were feeling you could see everything in context. Ice cream and chocolate are perfectly acceptable in moderation and this needs to be remembered.
By recording, you can see how much difference these types of food can make to your weekly diet and you can make up for it over time. Without recording this, you will probably end up feeling guilty for eating too much chocolate and ice cream.
