Project: Weight Loss Journal
I'm back (finally) and now that the family is gone, and the bulk of the work is over, I feel a lot more relaxed knowing my schedule is going to be a lot less hectic. I'm also finally ready to commit to losing my college weight and eating a lot healthier. Maybe because it's always been drilled into my head to keep sketch books, but I'm a little bit of an obsessive journaler in the sense that any project, big or small, has to be written down in some sense. My photo layouts for work are sketches rather than digital comps, and I literally have a different notebook for everything I have to remember or have thought of, from stationery design ideas, to sketches or collaged images of things that I've seen that are neat but usually completely unrelated, to a Real Simple post bound stack of notecards I bought from Target that log all of the baking recipes I consider to be the "greatest hits". Naturally, if I'm going to start eating healthier and exercising more, I'm going to want to keep track of the emotional, as well as the physical, while going through this process.
Unfortunately for me, I want my journals to look at least somewhat cool at the same time, and I haven't found anything remotely well designed. I thought about how I wanted the journal to work for me and how I was structuring my own personal program, and I came out with this: Every Sunday. Sharing is caring, so I'm posting it on Try This at Home for your use. Here's how to use it:
- Print one set of weekly pages for each week you plan on using it. A title sheet is included, but you only need to print one of those.
- Cut cover pages of your favorite cardstock or mounted paper and bind the pages and covers together in any fashion you'd like. You can do something as simple as just staple binding it together, or make something a little more finished by gluing the spine with PVA (this fan gluing tutorial is pretty good, although you can easily substitute the presses used for clean, heavy books or similar objects) then sealing the glue with book cloth tape.
- Start on a Monday. Check the time, then weigh yourself. For consistency and more accuracy, always weigh yourself at that time in the future. Record your starting weight on the title page where noted, then write your goal weight on the next line. If you'd prefer to break your goal into smaller pieces to make the landmarks seem a little more achievable, feel free to make several smaller books than a larger one. For example, if your goal is to lose 40 pounds, you could choose to do two books with 20 pound goals.
- Fill out each portion of every day for the week. Be honest with yourself, since this is for you and nobody else. Record everything you've eaten or drank to catch the unhealthy eating patterns we all have (certainly myself included!). Be open about how you're feeling and see how they change throughout the book.Though there's always a space for your exercise routine, you don't have to exercise every day, either - while nutritionists on FoodFit.com recommend working out 4-5 times a week, the best decision will be made between you and your doctor.
- Take off Sunday, which is sort of like a "Week in Review". At the same time you weighed yourself on Monday, weigh yourself again and record the new number. Journal about your reaction and reflect upon your wins and what you can improve on, and be sure to reference your earlier entries.
I hope you enjoy this. Of course, I have to post the guidelines for use, as always, so if you're going to download or use this, you agree to the following:
- This file, or any printed or modified version of it, is not to be used for commercial purposes. If you have a commercial interest in it, please contact me through email and we can work something out.
- Do not redistribute or repost this file under any circumstance. If you would like to share this file with others, please direct them to this post.
- This is not a diet, but a daily journal, and is to be only used as such. Consult with your doctor before beginning any dieting or exercise regiment, as the intent of this file is to keep you on track with his or her diet and exercise goals for you. We are in no way responsible for any injury, health issue, or other problem that may arise as a result of its use.
