Weight Loss Journal

• Food log. Log anything you eat throughout the course of your day no matter how small or insignificant it may seem. Don’t forget to include liquids and any drinks you consume with your food log. Beverages hold calories and can easily fill you up after your weight loss surgery.
• Your mood. Include how you are feeling while you are eating or how you may have felt when you chose to eat. This will let you know whether or not you are eating because you are hungry or if you are eating for emotional reasons.
• The time. Be sure to write down what time you are eating. This will help to identify eating patterns.
• The circumstances. Record where you were, who you may have been with and what activities may have been taking place.
• Exercise/activity level. Be sure to include how much exercise or physical activity you are also involved in throughout the day. This will help you to keep track of how many calories you are burning.
• Progress. Keep yourself motivated by recording your progress during your journey.

You will also want to make sure that your weight loss journal is:

• Accessible. Make sure that you are able to access you weight loss journal whenever you may need it. Instead of using a notebook or diary, it may be easier and more convenient to use your cell phone or tablet. That way you will be able to add any information you may need to whenever you need to.
• Detailed. Be sure to be specific when it comes to your entries. If you are vague, you won’t be able to get a clear picture of your progress or of any patterns (harmful or helpful).
• Honest. If you aren’t honest about any additional snacks or bites you may have had, you won’t be doing yourself any favors. In order to fully optimize your weight loss, you’ll need to be 100% honest with yourself.

The dietary and lifestyle changes necessary after your bariatric procedure can sometimes seem difficult or even overwhelming. But by using a weight loss journal you will be able to truly see what you are eating, what your habits are and how they are benefiting or harming your weight loss efforts.