The Weight Loss Workbook

My weight loss workbook is my own personal design.  I created it as a journal when I started my commitment to good health and weight loss.

To create your own Weight Loss Workbook you'll need:

• calendar to plan
• lose leaf paper for goals and journal entries
• writing instruments
• binder / notebook to keep it all together
• hole punch for pages that you print out
• scale to weigh yourself with
• tailor's tape measure for body measurements

Print out the pages and organize them in your binder as you wish to use them.

Please note:  You should never start any type of weight loss program without first consulting your doctor!  This is especially important if you are pregnant or have any illnesses or disorders.

1. Goals
   Your goals do not always have to be focused on weight loss.  In fact, because you are trying to change your entire lifestyle, there will be many issues not related to your weight that you will want to think about.  Complete the exercises on this page to help you prioritize your goals and to start working on meeting those goals immediately.
2. Weight Progress Graph
   This is just a line chart that will give you a graphical view of your progress.  Just looking at the line pointing downward gives you a confidence boost.
3. Benchmark
   Set up a series of benchmarks for yourself.  A benchmark is a mini-goal.  For example, if you would like to lose 50 lbs., set up 5 or 10 lb. benchmarks.  If you would rather focus on fitness, and your goal is to run 5 miles, set up 1 mile benchmarks.  (Do not use deadlines as benchmarks because they are just too discouraging.)  When you reach your benchmark, take a picture of yourself and print out a benchmark page.  (Note: your first benchmark should be "start weight loss program," "decide to get healthy," etc.  This means that you should complete a benchmark page as soon as you start your new lifestyle, so take a picture of yourself right now.) 
4. Checkpoint
   Set up checkpoints for yourself to keep tabs on how your are progressing.  You may want to have a checkpoint every week or two.
5. Weekly Journal Entry
   Do a journal entry at least once per week.  You pick the day!
6. Nutrition Guide
   Use this guide as a reference when filling out your food diary worksheets.
7. Food Diary Worksheet
   During the week, you will want to keep track of your nutrition.  This worksheet uses the food group serving method. This is a great way to really get a look at how balanced your diet is without having to meticulously count calories or feel guilty for eating a slice of cake (example: cake is worth one carbohydrate and one sugar).  Keep it on your refrigerator with a pen close by, and just mark down what you're eating as you prepare it.  Then, put it in your workbook at the end of the week.
8. Exercise Diary Worksheet
   You will also want to keep track of exercise activities that you have completed.  This is a great way of looking back on the week with pride.  Try to place this where you can see it everyday (preferably in the area where you workout).