Keeping a Journal Is a Powerful Weight Loss Tool

Starting a notebook to use as journal is the first assignment on the Food Addicts Weight Loss Plan. It can be any type of notebook: loose leaf, spiral, or bound; lined or unlined; any size that suits you. It is for your eyes only, your own personal diary. You will be more honest with yourself if you don't let anyone else read it.

Page 1

At the end of the week, add up your weight for each morning of the week and divide by 7. That will give you the average weight for that week.

If you choose, you can record your measurements and clothing size on this page. It is fun to watch the numbers drop as your weight drops. (Hint: for each 5 pounds I lost, I bought a new pair of jeans! Needless to say, they got smaller and smaller. I gave the too big ones away immediately. No going back!)

Page 2

Your affirmations should be positive. Your pigmy-self, the subconscious, listens to what you say and think. Then it goes about giving you what you desire.

If you say, "I want to weigh 135 pounds," you will just keep wanting to weigh 135 pounds. That's what you asked for, the wanting, not the end result. Instead, say, "I (your name) see myself weighing ___ pounds. I look in the mirror and see a slender person, dressed in attractive clothes, smiling and happy."

Ah! Now there is an image your subconscious can embrace! Write it down! Make it your first affirmation.Then make an affirmation about your health; "I am strong and healthy. My cholesterol, blood pressure and blood sugars are within normal range. I eat healthy food and exercise daily." Add any of you own personal health goals.

Add physical attributes; "My legs are shapely; my inner thighs do not touch; my stomach is flat; my rings fit; my face is thin and good looking. I love to have my photo taken."

Use these or make your own affirmations. Keep them positive and in the present tense.

Page 3

"Wait a minute," you say, "I thought we didn't have rules on this plan. We do not have rules about what we can and cannot eat. We do have rules about behavior. Behavior modification is the secret to conquering addictive behavior.

Later, when we get into nutrition, you may decide to eat certain food and not eat others. You may even decide to go on a--(shhh)--diet. But it will be your conscious decision, not a rule.

If you change your mind again, you will not have broken a rule, thus bringing on guilt.

Page 4

Page 5

Each morning,(1) weigh yourself and record the number on your weight page.(2) Read your affirmations, (3)read the rules page and (4)the mealtime ritual page.

(5)On the next blank page in your journal, put the date and your weight.
Write out your meal plan if you didn't do it the night before.
Will you be eating at home or eating out?
Will you be brown bagging or eating in the cafeteria?
How will you handle those situations?
Make a to-do list, if you desire.
Write about your feelings and goals.

Before you go to sleep at night, make another journal entry.
What were your triumps this day?
Your set-backs?
If you had set-backs, how will you handle them next time?
What will you do differently?

Copy passages from this site into your journal.
The act of writing material into you journal cements it in your brain.
Copy inspirational material from other sources.
Write down recipes that you tried or would like to try. (Hint: put a paper clip at the top of that page so you can find the recipe again.

OK. Ready for Step 3?You have your journal started; let's learn to distinguish between true hunger and food cravings?
return to behavior modification
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