In the paper-based diary group, participants were provided paper-based diaries and pamphlets. We reviewed and downloaded the data from the admin page of the website. The users also reviewed all the menus in the app with the dietitian staff and were provided a Well-D manual. Your weight loss journal should encompass a variety of elements to ensure it’s effective. It’s helpful to set specific goals for your weight loss and outline any challenges you anticipate. Starting a weight loss journal is simple and can be tailored to your personal preferences. Achieving weight loss (WL) in a short time regardless of its consequences has always been the focus of many obese and overweight people.Let’s start with the simple squares style of the weight loss trackers.Changes in weight are affected by the amount of energy expended versus the amount of energy consumed 17.Break these goals down into smaller, achievable milestones to celebrate along the way.Adding dates to journal entries makes it easier when reflecting on what worked well in the past, and for accurately monitoring progress.The availability of exercise facilities at military bases can reinforce exercise and fitness programs that are necessary to meet the services' physical readiness needs generally, and for weight management specifically.Reviewers say this is a great way to track progress and that it offers “great tips.” Some medicines can lead to weight gain if you don't compensate through diet or activity. You and your healthcare team can evaluate your health risks and discuss your weight-loss options. If you're concerned about your weight or weight-related health conditions, ask your healthcare professional about obesity management. The way I plan on using my bullet journal weight loss tracker is easy enough to follow. I decided to create my bullet journal weight loss tracker to help guide me to success. In my reflection that comes with the end of a year, I decided to address weight loss once and for all with my bullet journal weight loss tracker. An organized meal planner is crucial when sticking to your weight loss goals. Further weight loss of 10 to 15% can offer additional health benefits. A moderate weight loss of just 5% can result in improvements in metabolic function in many tissues, including fat, liver, and muscle. What Is A Kids Blood Pressure Chart? We have taken the guesswork out of creating new fitness spreads in your bullet journal or happy planner by dividing the styles up into Take control of your weight loss journey. Your life will have more harmony if you commit to being physically active three to four times per week in some form or another. Even while participating in monthly challenges can be a lot of fun, being consistent is perhaps the most important thing for maintaining physical fitness and good health. Make sure to keep a record of your weight and body measurements each week so that you can accurately assess your progress. Out of 48 studies, 43 were prospective cohorts 9, 14, 16, 17, 22–37, 39–45, 48–54, 56–58, 61–64, 66 and compared pre-operative to post-operative outcomes in adults undergoing BS. Physical activity level Baseline characteristics of studies included in the systematic review Flow diagram of included and excluded studies included in this systematic review using the recommendations in the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) statement A recent scientific review of 10 randomized controlled trials of 789 people with overweight or type 2 diabetes found that those who took ACV had more significant weight loss than those who didn’t have the liquid. There are also no robust, placebo-controlled clinical trials (the gold standard in medicine) that show people who take apple cider vinegar have meaningful weight loss. Of course, tossing back a little apple cider vinegar each day seems like an easy fix, and weight loss is rarely that simple. But there is some research to suggest apple cider vinegar may help with weight loss—a little—in some people. An arsenal of people swear that taking apple cider vinegar for weight loss will lead to noticeable results. I wasn’t really prepared to put my thoughts on paper in a weight loss diary. It was like a Bridget Jones diary of weight loss! Nicola has been a #journal and #planneraddict for the longest time and is here to help with any questions you may have. When you’re trying to lose weight, journal organization can make or break your progress. We utilized data from 667 de-identified individuals who participated in a commercial weight loss program (Instinct Health Science), comprising 69,363 weight records. With a structured way to monitor your diet, you're better equipped to make informed decisions that support your weight loss objectives. We have therefore shown that tailored health interventions will be fundamental in supporting weight loss among diverse socio-demographic groups. Social media are becoming a basic tool in the daily lives of a wide section of society which means that it would be interesting to continue studying its effectiveness and adequacy for addressing obesity and overweight among the younger groups of our societies. In addition, we found that social-media-delivered weight loss interventions were not only a benefit for the target groups, but also for other social media users too due to the relationships formed online which seem to be a valuable source of social support among young population with high level of digital health literacy 40,54,57. Changes attributed to BS at post-operative stages have focused mainly on body weight and composition changes, metabolic control, and energy adaptation 9, 10, 14–17 alongside some research that has investigated physical functioning and fitness capacity outcomes. This systematic review suggests that BS induced significant reductions in body weight, fat mass, and fat-free mass in individuals with obesity. Lastly, studies on short bursts of high intensity training have shown remarkable weight loss and improvements in cardiovascular health. Both intermittent fasting and the paleo diet lead to weight loss because of overall decreased caloric intake as well. In addition to shedding pounds, incorporating fitness goals into your weight loss journey will help you build strength and endurance. Remember, weight loss is a gradual process, and keeping track of your progress will help you see improvements step by step. When setting weight loss goals, you should start by determining your desired end result, for example, a specific number of pounds or kilograms to lose. For me, that was losing the weight, but perhaps more importantly, gaining a mindfulness that helps me be more organized in all aspects of my life. The beauty of bullet journaling is in the real-life results you'll get. At first, I compared my bullet journal pages to the gorgeous, mesmerizing ones I saw on Pinterest. And, surprisingly, adding this step to my routine frees up more of my day because I spend less time thinking about what I have to do and more time acting upon those tasks. We all have full schedules of family commitments, but that doesn’t mean we have to rush through our days, sometimes unaware of the choices we make or things we say. The inclusion of self-monitoring physical activity over ten years ago, and more recently self-weighing, has expanded the behavioral treatment approach. The progress that has been made since the first descriptive study of dietary self-monitoring was reported is substantial. If, as the literature suggests, greater self-monitoring adherence results in greater weight loss, these findings have implications for the design of weight loss interventions. Related Articles I'm a Christian girl on a unique health journey & I'd love it if you'd join me! It will take time to adapt to it and achieve results. If journaling every day gets too much for you, you can always start slow and try to do it at least 2-3 days every week. It will also help you choose healthy habits daily and not get (as) distracted. Weight loss journaling helps in another MAJOR way. These reflections reinforce the holistic value of exercise, encouraging you to continue prioritizing physical activity. Use your journal to outline your weekly exercise schedule, including the type of activity, duration, and intensity. This process helps you identify the exercises you genuinely enjoy, turning physical activity from an obligation into a pleasurable part of your day. Your journal is a space to explore different types of physical activity, finding the ones that bring you joy. By documenting your physical activity, you create a clear roadmap for success, motivating yourself to stay on track and push through challenges. Future work should aim to disentangle the intervention components that may drive weight change for interventions of short duration. Also, given the multicomponent nature of nearly all the interventions we examined, we were unable to conclude which specific components are essential to driving weight loss. Although 7 studies had substantial dropout rates at the end of the intervention (24–26,33,35–37), our sensitivity analysis showed that excluding these studies did not substantively change the overall findings. Additional research could examine the effect of short-term interventions on sustained weight loss. This finding emphasizes that among interventions similar in length where higher retention is correlated with more significant weight loss (49,50), the success of these interventions also depends on sustained participant engagement. Moreover, studies were heterogeneous, and full descriptions of inclusion criteria and the adjustment by other covariates such as participant characteristics and duration of follow-up were not always reported. Considering that surgical technique is beyond the scope of this systematic review, however, most of our selected studies have been performed with patients who underwent a gastric bypass (GB) procedure, which may help sort out some interpretation. Moreover, cardiac parasympathetic activity also increased but only in younger patients. Obesity alters heart rate variability (HRV) that will manifest as a decrease in HRV due to decreased adrenoreceptor responsiveness, withdrawal of parasympathetic (vagal) tone, and/or increased sympathetic activity 83, 84. For Tamboli et al. , the decrease in TEE did not appear to follow the same pattern as the REE change after BS. Yes, a digital weight loss journal is a perfectly acceptable alternative to a traditional paper journal. The frequency with which you update your weight loss journal largely depends on your personal preferences and lifestyle. Your weight loss journal should be comprehensive yet simple enough to update daily. A journal for weight loss serves as an accountability partner. High-protein diets (∼20–30 of energy) have been shown to increase satiety, preserve fat-free mass, and sustain energy expenditure via diet-induced thermogenesis (43). Because many obese patients underestimate energy intake (42), meal replacements can be effective at reducing food choices and therefore facilitate a balanced energy intake. At least some, if not all, of these defenses are mobilized in relation to weight loss (40). This approach can potentially be used to predict longitudinal weight loss patterns among individuals while accounting for individual variability in response to different interventions. These findings contribute to support the provision of tailored advice in the early phase of behavioral interventions for weight loss. Sequential polynomial regression models were employed to classify participants into distinct weight trajectory patterns based on key model parameters. The extent to which early weight loss in behavioral weight control interventions predicts long-term success remains unclear. You can lose weight without exercise, but it's harder to do. You can eat many kinds of plant-based foods to help you reach your goals. To lose weight, you need to lower the total calories you take in from food and drinks. You can list a healthy action that you'll use to lose weight. Make a list of reasons why weight loss is important to you. Data sources and searches Additionally, they were encouraged to incorporate regular exercise (150–300 min per week) into their daily routine, including both aerobic and anaerobic activities. Each individual was provided with a detailed recipe specifying the quantity of foods they should consume each day. In the balanced dietary guidance, 114 completed the 1-month visit, fifty-four completed the 2-month visit and sixteen attended the 3-month visit. Among the low-carbohydrate diet group, 139 individuals completed the 1-month visit, seventy-seven individuals completed the 2-month visit and forty-one individuals attended the 3-month visit. The low-carbohydrate diet group consisted of 168 individuals, the balanced dietary guidance had 139 individuals and pharmacotherapy had thirty-two individuals. OMICS International through its Open Access Initiative is committed to make genuine and reliable contributions to the scientific community.As an Open Access publisher, OMICS International encourages publication of peer reviewed articles through its online Scientific Journals and thus subjects all the submitted manuscripts for peer reviewing to maintain quality and the standards of publication. All authors contributed to data acquisition and design of the Well-D app. JSA, HL, and JEL conducted data collection and statistical analysis. Consolidated Standards of Reporting Trials of Electronic and Mobile Health Applications and Online Telehealth Further prospective or intervention studies with larger sample sizes and long-term follow-up are warranted to explore the effectiveness of mHealth tools for the management of common chronic diseases in Korea. How My Bullet Journal Weight Loss Tracker Works Regular journaling is crucial, but planning is the game-changer. For example, my big goal is to lose fat and build muscle for a healthier lifestyle. Envision your weight loss journey. Can you imagine having the perfect body and weight you’ve always dreamed of? Tracking your emotions can help you identify unhealthy eating habits tied to feelings. Your journal can serve as a source of inspiration and motivation during tough times. By reflecting on your goals and celebrating small achievements, you’ll be more likely to adopt and maintain healthier lifestyle choices. As you note changes in your weight, measurements, or fitness levels, you’ll get a sense of accomplishment, motivating you to stick with your plan. Documenting your weight loss journey enables you to visualize your progress. Track Progress and Provides Motivation This weight loss pdf worksheet features a blank body measuring tape where you can track the date and pounds you are currently at!Write down a list of the benefits of regular exercise that go beyond weight loss, such as better sleep or mood.A brief discussion of public policy measures that may help prevent overweight and assist those who are trying to lose weight or maintain weight loss is also included.Also, meal logging can help make sure you’re getting the nutrients your body needs, especially if you’re cutting back on certain foods.Harnessing the personal growth that can result from weight loss can significantly enhance your weight loss journey and overall well-being.Some food journals or weight loss journals often specify that one is supposed to eat only particular foods.Recording your workouts is another vital component of your weight loss journal.You might want to make a note of where you measured in your weight loss journal so you measure the same place each time. Since the monthly percentage weight loss was non-normally distributed data (online Supplementary Table S4), it was converted into a categorical variable (significant weight loss and insignificant weight loss). The primary outcome was the percentage weight loss at 1, 2 and 3 months after commencing a low-carbohydrate diet, balanced dietary guidance and pharmacotherapy (semaglutide or/and metformin). This study utilised Chinese-specific BMI cut-off values, defining overweight as a BMI of ≥ 24 kg/m2 and obesity as a BMI of ≥ 28 kg/m2(Reference Pan, Wang and Pan4,Reference Ryan and Kahan10) . That study found that 22.7% of app users reduced their weight by more than 10% compared to the baseline weight. In our study, when we compared nutrient intake between the app group and the paper-based diary group, we did not find significant differences. There have been only a few studies that have supported the effectiveness of an app to improve users’ diet compared to a paper-based method 14,15. Consistent with a few previous studies, we found that changes in anthropometric measures were not different between the app group and paper-based diary group. This study showed that the number of days spent recording diet was significantly higher in the app group than the paper-and-pencil group . We included randomized controlled trials that evaluated weight-loss maintenance strategies after a VLCD/LCD period.A weight loss journal is a tool that can help individuals track their progress towards their weight loss goals.You can even just sprinkle ACV over vegetables to add a peppy kick to your food.Therefore, in the context of the European Association for the Study of Obesity (EASO) Physical Activity Working Group (see summary paper for details), the aim of the present study was to conduct an overview of reviews examining the impact of exercise training programs on weight loss, changes in body composition and weight maintenance in individuals with overweight or obesity.What you ate, what exercises you did (even if it was mowing the lawn or walking upand down the stairs 3 times doing laundry it counts) and how you were feeling.In response, ASN member Connie W. Bales et al. conducted a six-month randomized controlled trial to compare the effects of a higher protein diet of 1.2 grams of protein per kilogram of body weight versus a diet with the Recommended Dietary Allowance of 0.8 grams of protein per kilogram of body weight. The bottom line is, don’t feel boxed in because that’s not what weight loss journaling is about! You can see the digital weight loss journal, I use below. That means you would prefer a structured or guided weight loss journal, know what I mean? I’m assuming though, that if you’re looking for journaling prompts for weight loss you want more guidance on what to write. To diagnose obesity, both measurement of BMI and clinical assessment of weight-related complications are recommended.3 A BMI of 30 kg/m2 to 34.9 kg/m2 defines class 1 obesity, of between 35 kg/m2 and 39.9 kg/m2 constitutes class 2 obesity, and of at least 40 kg/m2 marks class 3 obesity (Table 1).2,3,12 However, age, sex, level of hydration, muscular composition, presence of fluid in noncirculatory (“third”) space, and presence of sarcopenia, edema, and high-volume tumors all should be considered before a classification is made.3 Classes 1, 2, and 3 are sometimes referred to as mild, moderate, and severe obesity, respectively.12,18-20 The AACE/ACE guidelines use these classes to indicate that a patient is at moderate, severe, or very severe risk of weight-related disease.3 However, more data is necessary to draw any definitive conclusions on the use of dietary supplements for weight loss. In the first study by Kalman et al. a randomized, double-masked, placebo-controlled trial was performed in which participants received six grams/day of pyruvate, placebo, or nothing (control group) along with diet and exercise counseling. It is unclear how pyruvate works to promote weight loss, but in rats a lower respiratory exchange ratio has been demonstrated indicating that there was increased utilization of fat and an elevation in resting metabolic rate 21, 29. Conjugated linoleic acid has been indicated for the use in cancer, diabetes, hypertension, and hypercholesterolemia, as well as weight loss and body fat reduction. Using our weight loss journal offers numerous benefits beyond just tracking your progress. Customize your journal to include sections that are most relevant to your journey, such as daily food logs, exercise records, and mood trackers. Getting started with your weight loss journal is an exciting first step towards reaching your goals. The program is flexible, personalized to your needs, and supported by digital tools like a food journal and weight tracker to help you stay on track. Whatever the issue may be, taking the time to review your journal can help you pinpoint areas where you can make changes and ultimately improve your health and well-being. You can track the number of calories you consume in a day, your daily water intake, and how your body responds to different types of foods. One of the most significant components of a weight loss journal is tracking what you eat. Analyses were repeated adjusting for changes in health status and major life events in order to test for confounding of the associations between weight loss and poorer psychological outcomes. The proportion of participants with hypertension decreased in the weight loss group, changed very little in the weight stable group, and increased in the weight gain group (−28%, −4%, +18%). Respondents were divided according to weight change between baseline and follow-up, which produced groups experiencing weight loss (loss of ≥5% of initial body weight), weight gain (gain of ≥5% of initial body weight), and relatively little weight change (weight maintained within 5% of initial body weight). All analyses were repeated adjusting for changes in health status and major life events that occurred over the weight loss period in order to test for confounding. In assessing the model’s sensitivity, the threshold values tested for 0.5 (C1.1, C2.1, and C3.1), 1.5 (C1.1, C2.1, and C3.1), and 2 (C1.1, C2.1, and C3.1) yielded percentage changes in weight trajectory groupings of 2.9%, 6.0%, and 11.4%, respectively. This suggests that participation in the program for an extended period helps to maintain weight loss. The weight change within the first 14 days is statistically indistinguishable for Patterns 1, 2, and 3. The x-axis is the weight record time and the time participating in the program in weeks. Your journal is a place to set and remind yourself of realistic expectations. Your journal helps you reframe these challenges as valuable learning experiences. Every setback has a trigger—be it stress, changes in routine, or external influences. Use your journal to document these moments, reflecting on what happened, how you felt, and what you can learn from the experience. However, it is important to mention that weight loss is also influenced by variations in the surgical technique, such as the size of the gastric pouch, the alimentary limb length, and the gastrojejunostomy diameter. For endothelial reactivity, no changes were reported for LnRHI, AI, or AI@75 at the 3rd month post-surgery (Table 3) . Two studies reported decreases in IVS, PW, and IVRT and increases in E/A at 6 months post-surgery as well as decreases in epicardial fat, LV Tei index, and LA diameter and increases in EF (%) and LV mass index at 6 months post-surgery for both the SG and GB surgery groups. Five studies 16, 33, 55, 57, 62 reported changes in substrate oxidation during the pre-operative and follow-up period. The change in total energy expenditure (TEE) between the pre-operative period and follow-up was reported in four studies 29, 48, 51, 60. Muscular performance has been evaluated by reporting absolute and relative grip strength 23, 47, 49, 56, peak power, developed in Watts or relative to body weight , or leg extension performance . ↓Spontaneous physical activity ↔ Self-reported physical activity Once you have noted down your starting measurements, repeating those measurements over time will give you a clear picture of your weight loss journey. People who lost over 10% of their body weight were journalling approximately three times per day. If you’re not into bullet journaling, then using a simple weight loss journal printable will be helpful in tracking your journey. I love the fact that this weight loss tracker follows a reward system wherein you will be rewarded every time you lost 5 pounds. Weight loss is not just about physical change; it’s a journey toward self-discovery, empowerment, and better health. Tracking your intake of carbohydrates, protein, healthy fat, and veggies in your bujo helps you see how most of your meals are balanced (or maybe not so balanced). This compact line-graph bujo makes it super simple to track and compare multiple healthy living goals at a glance. While rolling out the measuring tape takes more time than hopping on a scale, the body measurement bujo is a useful weight-loss tool—especially if you work out. Yep, people looking to slay the scale and crush calories are blowing up your Instagram and Pinterest boards with their daily logs documenting countless healthy habits that lead to weight loss. The rising prevalence of weight-related diseases has led health organizations worldwide to advise overweight and obese adults to reduce their body weight , . We therefore examined cardio-metabolic and psychological changes following weight loss in a cohort of overweight/obese adults. In contrast, population-based analyses have found no evidence of psychological benefits of weight loss, but this may be due to inclusion of healthy-weight individuals. If you are currently researching the link between nutrition and healthy weight loss and weight management, please consider publishing your research findings in one of the four ASN Journals. Specifically, the authors looked at the diets’ effect on physical function and lean muscle mass among 80 women, aged 45 to 78, with obesity. The baseline characteristics of the sample by weekly RE time are shown in Table 1. For the WC-stratified analyses, strata were based on the risk categories for metabolic disorders identified by the International Diabetes Federation, where 31]. Stratified Cox regression was also used to test the potential effect modification of RE on each obesity outcome by subgroups based on sex, age (7] to examine the joint associations of each combination of meeting the guidelines with incident obesity. Descriptive statistics of the sample were calculated by categories of weekly RE time. All analyses were prespecified, but the study did not have a written analysis plan. This decrease was proportional to the weight change within 6 months after surgery, and no further change in TEE occurred with ongoing weight loss. Carrasco et al. observed a positive correlation between REE changes and the reduction in body fat at the 6-month follow-up. In response to BS, studies reported significant increases in VO2peak relative to body weight fitness 27, 28, 30, 31, 35, 39, 44, 47, 52, 54, 61, 66 and in lung function 9, 41, 66, suggesting improved aerobic fitness. When using an accelerometer, Bond et al. reported a near fivefold decrease in MVPA among participants compared to using a self-reported evaluation, and only one participant met the physical activity recommendations. Only one study by Carrasco et al. reported an increase in physical activity and a decrease in sedentary behavior. If you need a long-term look at what you’re eating and drinking, the Daily Food Journal can help. If you struggle with remembering what you’ve eaten, being able to take your journal with you will be a huge help. Sometimes we don’t count calories as much as we could. Sometimes we “forget” to think how much we ate that day. It serves as a tool to track your progress, identify patterns, and improve your accountability. It emphasizes accountability, promotes self-awareness, and facilitates progress tracking. Taking the time to look back on your entries can provide critical insights. Reflection is a vital aspect of journaling that is often overlooked. This regularity will reinforce your commitment to your goals. Most studies have found a link between weight loss during the first month of an intervention and weight loss over 3–12 months 18,19,20,21. However, many participants have low adherence and mean weight loss in nationally scaled programs has been only 3.5% . Early weight change rate and total participating duration emerged as significant factors in differentiating long-term weight loss patterns. Therefore, we investigated 3 adiposity measures (BMI, WC, and PBF) in this study.Vigorous intensity aerobic ET can contribute to greater weight loss if matched for session time compared to moderate intensity aerobic ET because the total energy expenditure is greater.Remember, sugary drinks can lead to weight gain and inflammation, which can increase your risk for developing diseases such as diabetes.Talk with your healthcare professional if you need help taking charge of stress.The 1st aim of the study, to determine the impact of dietary tracking on weight success, was answered with the results from step 3.Respondents were divided according to weight change between baseline and follow-up, which produced groups experiencing weight loss (loss of ≥5% of initial body weight), weight gain (gain of ≥5% of initial body weight), and relatively little weight change (weight maintained within 5% of initial body weight).The journal is high-quality and offers 240 pages for tracking.This tool assists in setting clear fitness objectives and tracking your progress, making adjustments as needed to optimize results. HRs were estimated for all included covariates, allowing us to quantify changes in outcome risk with increasing baseline BMI or age. The corresponding median BMIs in the weight-loss cohort were 35.3 kg/m2 and 30.4 kg/m2, respectively, representing a median weight loss of 13%. The overall study population included 571,961 individuals, of whom 523,138 were in the stable-weight cohort and 48,823 were in the weight-loss cohort (Table 1). Journaling can help you become more aware of what you’re eating and how much.Sometimes, your weight might stay the same, but you’re losing inches and gaining muscle.A bullet journal can help you get more out of your workouts by measuring your progress over the course of a month, or even the year.The results of the present study suggest that among individuals with overweight/obesity and type 2 diabetes mellitus, smoking status did not affect weight loss outcomes at 1 year.Major obstacles to exercise, even in highly motivated people, include the time it takes to complete the task and the inaccessibility of facilities or safe places to exercise.Influence of Protein Intake, Race, and Age on Responses to a Weight-Reduction Intervention in Obese Women, Current Developments in Nutrition, April 2017The goal of healthy weight loss is to arrive at a weight that supports optimal physical function.The current study expands on earlier findings using a large sample of individuals with overweight/obesity randomly assigned to 12-months of ILI or a comparison condition and supports the finding of no evidence of increased smoking secondary to calorie restriction. Your journal is more than just a record—it’s a powerful tool for setting fitness goals, planning workouts, and tracking progress. Physical activity is the driving force behind a successful weight loss journey, infusing your efforts with energy, vitality, and strength. Nutritional awareness through journaling goes beyond tracking calories—it’s about transforming how you approach food. Use your journal to celebrate these milestones—whether it’s incorporating more vegetables, reducing processed foods, or consistently making healthier choices. Use your journal as a diagnostic tool and consult with a healthcare professional for further guidance, such as elimination diets or allergy testing. Key common influential characteristics of success were identified, which can inform future prospective studies and weight management initiatives. To our knowledge, this is the first systematic review of information about successful weight loss maintenance obtained from weight control registries. This simple act of logging your meals can significantly enhance your awareness and control over your diet, facilitating a healthier lifestyle. Do you have more printables for weight loss? Select any of the Excel documents above if you want a log weight calculator that will calculate your weight changes for you. Want to try the digital and printable weight loss journals I’ve been blabbering about for FREE? By addressing your inner emotions and thoughts with these journaling prompts, you can build the right mindset to make your path to a healthy body way easier! Now that I have 40 exciting weight loss journaling prompts and weight loss reflection questions, which one are you choosing for today? Choose a few days based on your schedule, look at these weight loss reflection questions, and get started with your weight loss journaling journey. So yeah, weight loss journal prompts work ya’ll, for real! However, as in the Mediterranean diet, increasing consumption of fruits and vegetables and intake of healthy fats (including monounsaturated as well as polyunsaturated fats) can be a healthy strategy for weight loss and maintenance. Dietary guidelines recommend vegetarian-patterned diets.78 A systemic review suggested that vegetarian diets reduce mean body weight, but the studies are few and of variable quality.79 Since fish and seafood are excluded, this diet is low in omega-3 fats. High-protein diet has been popularized as a promising tool for weight loss because it improves satiety and decreases fat mass.43 Dietary guidelines for adults recommend protein intake of 46–56 g or 0.8 g/kg of ideal body weight per day.44 Thus, if dietary protein consumption exceeds 0.8 g/kg/day, it is considered a high-protein diet. However, energy intake and energy expenditure are dynamic processes influenced by body weight and influence each other.11 Thus, interventions aimed at creating an energy deficit through the diet are countered by physiological adaptations that resist weight loss. To conclude, food journals or weight loss journals can be excellent or valuable insights or tools for giving accountability and tracking ones weight loss goals. Although we improved heterogeneity by grouping studies according to their comparison group, weight loss possibly may be affected by other factors that vary between studies, such as different intensity and frequency of the interventions or differences in participant characteristics. In turn, high retention was important to increase weight loss from ~2 kg to ~4 kg in our sensitivity analysis where high attrition studies were removed, even when the intervention was relatively short in duration. Therefore, we were unable to compare the effect of weight-loss interventions focused on nutrition alone versus physical activity alone. Understanding how different components of weight loss interventions can be adapted, tailored, or enhanced in response to contextual social determinants of health factors will help to ensure these types of interventions are equitable and accessible. Weight loss printables, such as a weight loss goal chart and weight loss trackers, are a simple and effective method for staying organized and a source of motivation. By the time individuals reach their 60s and beyond, the frequency may drop to 2-4 times per month, influenced by factors such as hormonal changes, health issues, and relationship status. For men, physical health accounts for about 10% of the overall decline in sexual frequency, with the association between health and sexual activity shifting from negative to positive as they age. Key factors influencing sexual activity in later life include physical health, relationship status, and prior sexual behavior. In the absence of any scheduled physical conditioning or exercise intervention, the improvement in VO2peak relative to weight as well as the decreases in absolute VO2peak post-surgery is mainly attributed to weight loss and body composition changes. A structured and comprehensive lifestyle intervention program designed for weight loss (lifestyle therapy) that includes a healthy meal plan, physical activity, and behavioral intervention is recommended for all patients with overweight or obesity seeking to lose weight.2,3 An in-person, high-intensity program (≥ 14 sessions in 6 months) is recommended as the most effective behavioral treatment for overweight or obesity. Measuring weight, assessing lifestyle, and taking a thorough and accurate medical history are key to assessing risk for overweight or obesity, determining whether and to what effect comprehensive lifestyle intervention and/or adjunctive therapies have been used, and evaluating therapeutic options.2,3 Patients with normal (healthy) weight (BMI, 18.5 to 2) should be counseled on the health benefits of avoiding weight gain.2,12 Patients whose genetics, biomarkers, family history, ethnicity, cultural practices, or individual behaviors put them at high risk for overweight or obesity should be counseled to avoid weight gain and educated in healthy meal planning and physical activity.3 Schiller et al. evaluated the use of rapidly soluble chitosan in weight loss and reducing body fat in 59 participants with an average BMI of 32 kg/m2 consuming a high fat diet. Forest plots showing the comparisons for individual dietetics counselling versus minimal or usual care from baseline to intervention end for (a) weight loss (kg) and (b) BMI (kg/m2). The size of the square represents the study weighting, with the larger squares corresponding to studies with a larger sample size. Delahanty and colleagues found that the intervention effect observed at six months was not maintained to 12 months, and the 2.6 kg weight loss observed at six months in the study by Ash and colleagues was reduced to a loss of 1.8 kg at 12 months compared to a weight gain of 0.5 kg by the control group . For four of the other eight studies 19,22,24,27, while there was no between group difference, the dietitian intervention was as effective in achieving significant weight or BMI loss as usual care or brief advice 22,24 or written information 19,27. Studies aimed at preventing weight gain incorporated dietary advice to limit weight gain to within five pounds while a calculated energy increase was recommended in the study by Wolff and colleagues to allow for fetal growth. Physically, a simple fast lowers blood sugar, reduces inflammation, improves metabolism, clears out toxins from damaged cells, and has been linked to lower risk of cancer, reduced pain from arthritis, and enhanced brain function. Traditionally, the benefits of fasting have been both spiritual and physical. But is fasting healthy, and does intermittent fasting work? However, a systematic review found that people, who follow severe calorie-restricted diets will not have an eating disorder and will be able to maintain their lost weight (13). The prevalence of obesity is increasing and according to the latest statistics of the world health organization, 13% of adults worldwide are obese and 39% are overweight (1). Achieving weight loss (WL) in a short time regardless of its consequences has always been the focus of many obese and overweight people. Journal of Nutrition & Weight Loss is a peer-reviewed and open access journal with an aim to provide rapid and reliable source of information on current developments in the field of weight loss management. Those who tracked with the application tracked significantly more days, but again, no difference in weight loss was noted between groups . Participants in a 12-week weight loss program who tracked with their preferred method (e.g., pen and paper versus web-based service) were more adherent to tracking but did not significantly differ in weight loss . In addition, the weight loss trend for the rare and inconsistent trackers followed a nonlinear path, with the holidays slowing weight loss and the onset of summer increasing weight loss. Although 1 prior meta-analysis examined weight change in an intervention that lasted 6 months or less compared with 12 months or more, the study’s population was specific to adults with overweight or obesity who were also diagnosed with a mental illness (15). Weight loss is an important objective for many lifestyle change interventions given the increased risk for people with overweight or obesity to develop chronic diseases, including type 2 diabetes (5), cardiovascular disease (6), and cancer (7). We demonstrated that multicomponent nutrition and physical activity interventions of 6 months or less can achieve weight loss by the end of the intervention period. In this chapter, we’ll provide a wide range of journal prompts to boost your self-reflection and motivation. You can record things you’re grateful for, such as progress you’ve made, supportive friends and family, or the ability to exercise. You can also track your heart rate, distance, and calories burned. You can record the type of exercise you did, the duration, and the intensity. Lifestyle and home remedies If you have type 2 diabetes and take SGLT2 inhibitors like Dapagliflozin or Canagliflozin speak to your healthcare team first as you might need to stop taking them. Evidence tells us this is more likely if you are able to lose weight within 6 years of your diagnosis. There is no strong evidence that following a low-carb diet is safe or beneficial, which is why we don’t recommend this diet for people with type 1 diabetes. For people with type 2 diabetes, this helps to reduce HbA1c and blood fats such as triglycerides and cholesterol. At minimum, there’s no known harm of offering this insight and being frank with patients about expectations, and it may help them navigate the minefield of unscrupulous diet programs and promises that promise miraculous outcomes. External, superficial rewards are unlikely to support the long term endurance needed for weight maintenance. Much as a sprinter can run all-out for a short race, but not for the entirety of a marathon, expecting strict, all-out efforts and clear-cut, black-and-white outcomes over the lifelong management of obesity is a recipe for frustration and failure. Helping patients to recognize and restructure the core beliefs and thought processes that underlie these patterns helps minimize behavioral fatigue and prevent or productively manage slips and lapses. Only empirical research articles and reviews written in English and Spanish which focused on the use of social-media-delivered weight loss interventions among TYA adults were selected. In order to overcome these problems, the objective of this systematic review is to assess the use and effectiveness of social-media-delivered weight loss interventions among TYA. In this study, we start from the premise that the fundamental problem in answering this question is mainly found in the population diversity of the studies carried out. Consequently, the possibilities for combating obesity and overweight through digital tools have increased in the last years . Mapping Your Weight Loss Journey through journaling allows us to track our progress, identify patterns, and maintain motivation, ultimately propelling us towards our health and wellness goals. Keeping a weight loss journal can help you track your progress, stay focused, and even cope with potential setbacks. Track your progress, stay motivated, and create healthy habits as you explore our resourceful guide to weight loss journaling. Having a bullet journal for weight loss can be the game-changer for your fitness journey! AHEI, Alternative Healthy Eating Index; BMI, body mass index; CWLP, commercial weight loss program; FCP, select at least 2 strategies among fasting, CWLP, and pill; HPFS, Health Professionals Follow-Up Study; kg, kilogram; kg/m2, kilogram per square meter; LCD, low-calorie diet; NHS, Nurses’ Health Study; WLS, weight loss strategy. Regardless of whether or not participants tried to lose weight or what WLSs they had adopted, their body weight, on average, increased over time. The age-standardized baseline characteristics of the study populations for T2D analyses and weight change analyses are shown in Tables 1 and S4 and S5, respectively, and those of participants with/without skipping the WLS question were shown in S6 Table. Of all participants, including those who lost less than 4.5 kg of body weight, 53.2% (75,201/141,387) reported losing 4.5+ kg intentionally, of whom 13.3% through LCD, 10.7% through exercise, 29.2% through LCD and exercise, 12.6% through fasting, 27.4% through CWLP, 1.9% through pill, and 5.1% through FCP (S3 Table). It’s not just a free calorie counter app — it’s also the best calorie counter app for people who are looking to take back control of their health and fitness. Automatically sync your steps, calorie burn, weight, and even sleep! During signup, you'll be asked questions about your height, weight, age, and sex to estimate your BMR (basal metabolic rate). Furthermore, don’t worry about writing neatly or within the lines in your journal. Always use positive language and keep your mindset healthy and strong. It’s not always clear what’s causing excess weight. The graph to the right will show you where you stand compared to your initial weight loss goals. This is a cute weight loss tracker printable. These charts track your weight loss as a percentage of the total weight loss you want to lose. This weekly tracker tracks your weight and body measurements (waist, chest, hips, left thigh, right thigh, left arm and right arm) once a week for a month. This overview of reviews synthetizes the literature on the effect of exercise training programs on weight loss, body composition changes including visceral adipose tissue, and weight maintenance. A more common objective is to assess whether exercise training during diet‐induced weight loss helps preserve lean mass, especially in older adults with obesity.40 The SR‐MA by Sardeli et al.7 reported a significantly lower decrease in lean mass in older adults after resistance training. Overview of reviews on the effect of exercise training on weight loss, fat mass loss, and weight maintenance in adults with overweight or obesity A total of 105, 94, 38, 37, and 3 unique original studies assessed the effect of exercise on weight loss, fat loss, lean mass/fat‐free mass loss, visceral adipose tissue loss and weight maintenance, respectively. Carbohydrate, protein, fat, and saturated fat intakes were calculated as a percent of energy. We estimated the sample size to detect statistically significant differences in weight change between the app group and paper-based diary group using a similar previous 6-week trial . Participants were advised to maintain their usual physical activity levels during the intervention. Participants recorded self-reported physical activity using a South Korean version of the Global Physical Activity Questionnaire (GPAQ) . We provided a booklet for a sample serving size of foods to all the participants in both groups to help estimate the amount of foods that they consumed. Create a transformation tracker to track your progress before and after weight loss or over a one-year period. Sometimes there is no change in weight but there is a change in your measurements. Some weeks you might be above the goal and others below the goal but a weight loss chart is still a helpful guide assuming your goals are realistic. I also give you 11 different ideas on how to track wellness and fitness in your bullet journal, just in time for the new year! Have you been wanting to use your bullet journal for weight loss? The good news is that there are a few hacks, tricks, and spreads that you can use in your Bullet Journal to assist you with achieving your health and weight loss objectives. I don’t know how you feel, but one of my ongoing goals (and one that is always included on my vision board) is to improve my health and fitness and, most of the time, shed a few pounds. So this is step one in a series of posts about weight loss fitness and other things you can pop into your bullet journal for weight loss! Soon, you will notice patterns and trends that will help you make informed decisions on your weight loss journey. This method lets you create custom layouts, including weekly meal plans, exercise schedules, and habit trackers. As patterns and trends emerge through consistent tracking, you gain a clearer perspective of your habits and their impact on your weight. Keeping a daily weight loss journal in a printable format helps you track your meals, exercise, and progress.Use this spread to track how many pounds you lost in just one page.A weight loss journal is a promise to yourself and proof that you can set a goal, go for it, and achieve it.There was no change in percent body fat for both the treatment and placebo groups .While there are various approaches to weight loss, one underrated tool that can make a significant difference is journaling.This list gives me a great jump start on doing things other than eating. Furthermore, many epidemiological studies suggest that PA has an important role in weight gain 15,19-21. Therefore, if the energy expenditure remains low, but dietary consumption levels are in excess, weight gain will occur. Clinicians should consult their patients on what are reasonable expectations based on their specific weight loss program. A question often encountered in the clinical setting from patients is how much exercise is needed to lose weight and what type of ET should be performed. There are several types of journals you can use for weight loss, depending on your preference and goals. One of the most significant benefits of journaling for weight loss is that it helps you track your progress. Using a printable food diary template simplifies the process of logging your daily intake, making it easier to spot unhealthy eating habits. – 40 Revealing Weight Loss Reflection Journaling Prompts & Questions To Help You Reach Your Health Goals! Being able to check in each day with how I’m feeling has helped dramatically cut down on my emotional overeating. This is a great time to plan your meals, decide what workouts you want to do, etc. That morning reminder can often be the kick in the butt you need to help you stick with your healthy habits. Plus, I tend to make better eating choices throughout the day when I start my morning off on a good foot. Dedicate space in your weight loss bullet journal for visual motivation. Daily trackers work well for behaviors like water intake and exercise, while weekly trackers can monitor longer-term habits like meal prep sessions or workout class attendance. Transform your health and fitness goals into manageable daily habits with beautifully designed tracker layouts. Whether you're aiming to establish healthy habits or reach specific fitness goals, creative journaling can make the process more engaging and effective. Starting your weight loss journey can feel overwhelming, but having the right tools to track your progress can transform your path to success. Jordyn has a bachelor’s degree in biology, a graduate degree in Human Nutrition and completed a dietetic internship at the Memphis VA. Your glucose can significantly impact how your body feels and functions. A standard low-carb diet generally allows for 50g–130g of carbohydrates per day, focusing on reducing refined sugars and grains. When people lose muscle on a diet, it’s usually because it involves significant calorie restriction and inadequate protein. Low-carb diets done correctly do not necessarily lead to muscle loss. While neither study showed that better adherence to dietary tracking led to an increase in weight loss, the small sample sizes and lack of accounting of preprogram weight were limitations. A second study had participants track food intake with pen and paper, a memo pad on their phone, or with calorie tracking application on their phone . Participants in lifestyle management programs have cited the importance of self-monitoring dietary intake and physical activity to their success , yet limited studies have examined the benefits of increased self-monitoring. Hence, participants of the Diabetes Prevention and Management (DPM) program (12 months, 22 sessions) tracked their food intake for the duration of the study. Incorporating prompts and reflections in your weight loss journal can help you stay focused on your goals and keep track of your progress. Learn which foods help you feel your best, and get tailored weekly meal plans! I spent a lot of time setting up my perfect planner before I realized the problems it had. It may take some time to generate your template… Shall we send it via email? Whether you prefer structured plans or a more flexible approach, this journal adapts to your needs, helping you stick to a plan that feels sustainable. As a consequence of this healthy participant bias, results may not be population-representative and caution should be taken in extrapolating to other populations. It would take a lot of motivation and perseverance to lose the undesirable water weight in the body or the unhealthy weight. Note that different brands would be making different styles of weight loss journals. Most individuals can get easily confused trying to plan or chart out their weight loss goals and plans. Enjoy and print the weight loss chart and journal pages as much as you want. Two authors performed independent data extraction by using a predefined data template. We included randomized controlled trials that evaluated weight-loss maintenance strategies after a VLCD/LCD period. Make it the best fitness journal possible by adding the tools you need to be successful! Many fitness journal ideas offer great organizational tools but fall short when it comes to motivating the user. Good health and fitness is a balance. Vigorous intensity aerobic ET has been shown to have enhanced health benefits for important risk factors 42, including visceral fat 43, measures of glucose/insulin metabolism 44, and CRF 45-47, compared to moderate intensity aerobic ET. Individuals who lose less weight than expected based on their training energy expenditure have been termed “weight compensators.” Several studies have examined weight compensation after aerobic exercise training. Current ACSM recommendations state that exercise programs need to exceed 225 min/per week in order to possibly induce clinically significant weight loss 15. Childhood overweight and obesity are also continuously increasing globally, reaching over 340 million in 2018 (18%) (World Health Organisation, 2020). It is important to note that, in the majority of countries, obesity now causes more mortalities than underweight, and the prevalence of overweight and obesity is increasing in developing countries as well (World Health Organisation, 2020). According to the WHO, over 1.9 billion adults over the age of 18 have overweight (26%) and 650 million have obesity (13%). We found that continuous monitoring and goal setting, driven by sustained motivation and encouraging experiences, while resisting ever present challenges and enduring discouraging experience encapsulates the experience of sustained, substantial weight loss. Taken together, the current and prior evidence suggests that lean individuals may not benefit from intentional weight loss, possibly due to the physiological process that predisposes lean individuals to fat overshooting or excess weight regain after they lose weight. Consistently, hyperphagic responses followed by long-term exercise have been reported in lean individuals but not in overweight individuals or those with obesity 43,44. A reanalysis of data from the Minnesota Semi-Starvation Experiment further showed that the extent of fat overshooting was inversely correlated with the initial percentage of body fat . Using a weight loss tracker is a way to see if you are heading in the right direction or if you may need some tweaks in your diet! Create a tracker for your weight loss journal! Instead of a notebook of endless blank pages, you want a weight loss journal that has prompts, trackers, calendars, & more! I have both a physical and digital weight loss journal and planner in my shop but more on that in a minute! Weight management and weight loss are fundamental goals in treating overweight and obesity. According to the ACC/AHA/TOS, patients with obesity should be assessed for their readiness to make lifestyle changes.2 Those who are ready should formulate with a clinician weight loss goals and complementary lifestyle treatment strategies.2 The recommended therapeutic targets for patients with obesity stage 0 are weight loss or prevention of additional weight gain coupled with prevention of complications.2,3 For patients with obesity stage 1 or obesity stage 2, weight loss is recommended; however, the AACE/ACE guidelines set complication-specific treatment targets (each of which includes weight loss and other clinical outcomes), whereas the ACC/AHA/TOS guideline recommends determining weight-loss goals in collaboration with the patient rather than according to weight-related complication.2,3 While there was no additional decrease in body weight or BFM, this study did demonstrate that participants were able to maintain their weight loss. Likewise, differences in changes in BMI, waist circumference, body fat mass, and skeletal muscle mass were not statistically significant between the two groups. We used a simple linear regression to evaluate the correlation between the number of days spent recording foods and weight change in each group. The differences in changes in anthropometric measures and nutrient intake between the app group and the paper-based diary group were analyzed by independent t tests for normally distributed data and Wilcoxon Mann-Whitney tests for skewed data. Body weight was measured to the nearest 0.1 kg on the Inbody 720 (Biospace Korea) with participants wearing light clothing . Each participant in the paper-based diary was provided a pamphlet that had tips about weight loss strategies and information on the website and URLs available for calculating the energy content of food items. When it comes to weight loss, you’ll face various challenges throughout the process. Alternatively, if you’ve hit a weight loss plateau, your updated goal might be to find and implement strategies to overcome the plateau. It’s essential to make your goals specific, measurable, attainable, relevant, and time-bound (SMART), as this can increase your chances of success. With 28 writable spaces, you can track your weight however you’d like. These include self-monitoring, contact with and support from others, regular physical activity, development of problem-solving skills (to deal with difficult environments and situations), and relapse-prevention/limitation skills. As mentioned above, individuals who have lost weight need to make permanent lifestyle changes in order to maintain their loss. The critical role of the health care provider is to motivate the former group to learn the skills necessary for weight management. It helps the patient establish and maintain lifestyle change strategies for a sufficiently long period of time to make the new behaviors into permanent habits (a minimum of 6 months has been suggested Wing, 1998). This study was funded by an American Heart Association Strategically Funded Research Network Grant to Johns Hopkins University School of Medicine. Additionally, since the study is observational in nature, the authors were unable to conclude cause and effect. They calculated an average for all data from completed days for each participant. You can record your weight daily, weekly or both.First, generalizability is limited as participants were primarily white, non-Hispanic, and well-educated individuals of middle to upper socioeconomic standing, so the results cannot be generalized to more diverse populations .The greater weight losses observed in the sibutramine group compared with the placebo group may be responsible for the greater improvements in other parameters.By manually logging your weight, diet choices, and exercise routines, you can identify patterns, celebrate milestones, and adjust strategies.Changes in weight, body mass index (BMI) and dietary intake were defined as the difference between the measurements taken at the start and end of each measurement time period.The group mean of the total time spent in dietetic consultation was reported or could be calculated for seven studies 20,21,23,24,26,28,31 and ranged from 25 minutes to 10 hours .Your journal is a living document that helps you stay on course.The rationale given for these diets by their advocates is that the restriction of one particular macronutrient facilitates weight loss, while restriction of the others does not. Differences in changes in nutrient intake between the app group and the paper-based diary group were not statistically significant (Table 3). Waist circumference and body fat mass decreased significantly in both groups. This participant provided his weight and the number of days that he used the dietary diary. If you continue to eat sweets like doughnuts and cake on a regular basis, no amount of time spent in the gym will help you shed those extra pounds. If you are serious about shedding some pounds, then you need to pay close attention to the foods that you consume. You can put this time towards other activities that will help you reach your objectives, such as a speedy workout at home. Having your meals planned out in advance also frees up more time. My overall health and fitness is something I want to do better at, and so I’ve broken this objective down into more manageable chunks. Furthermore, increased energy expenditure, especially during high intensity exercise, comes from fuel stored in skeletal muscle (mostly glycogen), not adipose tissue (fatty acids) (Romijn et al., 1993). However, the absolute energy contribution from plasma fatty acids (assuming all from adipose tissue) decreases as exercise intensity increases (from 25 to 85% VO2max) and is consistent with decreased tissue fatty acid uptake during exercise (Romijn et al., 1993). Increased lipolysis with elevated circulating fatty acids together with increased oxygen consumption during exercise seems to favor this explanation (Romijn et al., 1993; Mora-Rodriguez and Coyle, 2000). The study protocol was drafted prospectively in August 2019 (S1 Text). This study is reported as per the Strengthening the Reporting of Observational Studies in Epidemiology (STROBE) guideline (S1 Checklist). In 2017 to 2018, 42.4% of US adults were estimated to have obesity , which predisposed them to numerous chronic diseases, especially type 2 diabetes (T2D) . Overweight/Obesity and Cardiovascular Risk in the Eastern Morocco Oral and Intestinal Sweet Taste T1R2/R3 Receptors in Mice; Effect on Consumption, Overweight, Blood Glucose and Insulin Levels Paper diaries were enclosed in a canvas binder that had photosensors unobtrusively embedded in the spine to detect when the binder was opened and closed; a circuit board stamped the date and time of each opening and closure which served as a surrogate for the time of recording. This variability in the measurement method makes it impossible to compare adherence across studies. Detailed measurement of adherence to self-monitoring has been reported infrequently; thus, little is known about the extent to which people adhere over time. In 2007, Yon and colleagues reported the results of the first PDA-based self-monitoring study (20). Within each race-sex group, those that completed the FFQ at all four time points, and thus were included in the analysis, were similar to the overall WLM sample in terms of age, education level and income. Demographic characteristics were similar between those completing versus not completing FFQs at all four time points (Table 1). Of these, 828 (80.2%) completed a FFQ at all four time points and were included in this analysis. The Statistical Analysis System (SAS) (version 9.1, 2002, SAS Institute, Cary, NC) was used for data analysis. FFQ booklets were photocopied and stored in the coordinator’s office and the batches of the originals were mailed periodically to NutritionQuest for scanning, analysis, and calculation of nutrient intakes. The available data suggest that combination therapy is somewhat more effective than therapy with single agents. Orlistat has been shown to produce small reductions in serum levels of fat-soluble vitamins. Thus, consumption of over 100 g of fat/day should result in about 30 g or more of fat reaching the colon. Decreases in fasting blood glucose, insulin, waist circumference, waist-hip ratio, and computerized tomography-estimated abdominal fat were greater with sibutramine than with placebo (Heal et al., 1998).