If you have cleaned up your diet and started exercising, yet you are still having trouble losing weight, it is a good idea to take a look at your day-to-day activities. This means keeping a daily journal of the different factors that can make or break your progress.
Below lists the top factors you should be keeping track of to lose weight:
Take note of how much sleep you are getting. Also take note if you are having a hard time getting to sleep or waking up in the middle of the night which could be signs of stress. High levels of stress in the body can cause your body to hold onto fat.
This includes taking note of when you felt stressed, what prompted the stress, how long the stress lasted for, and what you did about the stress. This is a great way to understand what stresses you and if you are doing anything to sabotage your fitness progress when a stressor hits.
Take note of what exercise you are doing, the intensity, your heart rate. Exercise is going to help accelerate your results and should be part of your weight loss program. Taking note of different exercise parameters will let you see how you can change up your routine if you hit a plateau or you aren’t losing much weight.
This can be tracked in a variety of ways, but the easiest ways is steps. Aim to get at least 10,000 steps per day and this does not include steps from exercise you did. If you have an Apple watch then you can also track your calories and movement. Note that calories are never going to be completely accurate, so just set a calorie goal understanding that it’s not going to be accurate and use the same device that tracks your calories not between devices.
Note if you had to snack between meals and what happened right before your urge to snack – were you stressed, bored, or actually just hungry?
Timing of meals
Take note of what time you are eating your meals and how long it is between meals. Too short or too long a time period can be setting you back. Too short means your meals aren’t large enough.
If you are committed to losing weight and keeping it off, you should start taking notes of the above. Weight loss is multi-factorial and you have to take in many different factors when it comes to getting lasting results.