Why you should have a weight loss diary:

We highly recommend that you start a weight loss journal.

Everybody is unique. So weight loss programs can have very different effects on different people. This is why there are so many different diet programs.

Starting a weight loss diary will help you to figure out what works for you and what does not. You can then compare the effects of different programs.

A weight loss journal can also help you in planning the following week of your diet. And it is a great base for discussion within your weight loss community!

Persistence, experimentation and measurement through your weight loss diary will enable you to write your individual answer of how to best lose weight in your unique situation

What you should measure

Your weight loss journal should at least measure the essentials:

• how many meals you eat at which time and what foods you include
• your exercise program
• your approximate daily calorie balance (How much you burn, how much you take in)
• your rough Carb/Protein/Fat Balance
• the supplements you take
• your mental exercise program

Click here to find out how to save time and make counting calories easy!

The three types of weight loss diaries:

We recommend using three different types of journals, in line with the three phases of any good weight loss program that will ensure a permanent weight loss effect.

1.) Phase 1: The detailed Diary for your fast weight loss phase

A detailed diary should help you to measure each day individually and include lot’s of details. You should use it during your fast weight loss phase.

Download our free Phase 1 Weight Loss Diary template for your fast weight loss phase

2.) Phase 2: The mid detail Diary to ensure a permanent weight loss

Once you have reached your initial weight loss target, you should switch to a diet-after-the-diet to be sure that you'll achieve a permanent weight loss effect.

We recommend that you use a smaller version of the journal to measure your diet essentials. As you will be going back to keeping your weight and not losing it further, the journal should be easier to handle. As weight loss will not be the main focus of your day it is good to also reduce the size and complexity of your weight loss diary.

Download our free Phase 2 Weight Loss Journal template to ensure a permanent weight loss effect.

3.) Phase 3: The low detail Diary to make the transition towards a healthy lifestyle

If you are a person that has had weight problems in the past and frequently gained back weight after diets, we recommend that you keep using a weight loss journal even after you have completed your weight loss quest. You should measure certain things even after your diet-after-the-diet is finished. This should only be one page per week to keep it very simple.

Download our free Phase 3 Weight Loss Journal template to make the transition towards a healthy lefestyle

To keep the phase 3 journal for a long time after your weight loss program will help you to discover early warning signs of weight gain. It will further help you to completely understand your body and how it reacts to your regular eating habits. You can then understand how to eat the foods you love without gaining back the weight.