The Ultimate Weight Loss Journal Guide

weight loss journal
10 min reading time

Whether you’re trying to lose weight or anything in between, keeping a weight loss journal is an essential part of the process. 

The right journal can help you reach your goals. Meanwhile, a bad journal can plague your efforts and even lead to giving up entirely.

Having a weight loss journal can provide you with the vision to reach your goal. It is a great way to document how far you’ve come. By recording and reviewing the progress throughout your weight loss program or wellness program.

What Is A Weight Loss Journal?

A weight loss journal is a place to write down every detail of your weight loss journey. It is a place to keep yourself accountable mentally and a great way to track your progress.

Put simply; it is something that can be used to motivate someone to lose weight.

Being able to track what you eat and how much you exercise can be a huge help in losing weight and improving your health.

 Journaling can help keep a person on track when it comes to losing weight because they have a record of their daily activities and how well they are doing compared to their set goals.

A weight loss journal is one of the essential tools you can have throughout your weight loss journey. The reason for this is that having something written down in an organized and detailed journal shows you exactly how much progress you’ve made.

Importance of Weight Loss Journals In Losing Weight

If you’re thinking of starting a weight loss journal, the first question to ask yourself is: Why am I doing this?

Weight loss journals are a great place to refer back to at any time. This can be especially useful as you’re attempting to lose weight. Whether you’re plugging away and hitting a little bit of a wall, or you just want to check on your progress, this is the place to do it. 

Summarily, some of its importance are;


  1. Efficiently track your progress
  2. Give you a gauge on your own goal progress
  3. Provide a record of what kind of activities worked best for you and the food associated with weight loss
  4. Encourage you to strive for your goals.
  5. Provides you primary source of knowledge about the proper way to proceed with losing weight.

What Should Be In A Weight Loss Journal?

If you will be doing a lot of dieting and exercise to lose weight this year, it would be a good idea for you to start keeping an exercise journal. A simple exercise journal can be something as easy as just writing down what exercises you do. It can also include how much weight you lift, how many times you do each exercise, when and how much you eat and drink each day etc. This can be an excellent way for you to see where your changes are coming from so that if your progress

1.The diet

2.Healthy habits

3.Weight goals and measurements

4.Food and exercise journal

5.Exercise log

6.Record your foods and exercises daily so you can track your progress



  • Besides recording your weight, including how you feel about improvements
  • List times you slipped up or felt discouraged
  • Dedicate the journal to someone else (like your partner, friend or fitness trainer) and regularly send them updates on your progress

Weight Loss Journal Tips And Ideas

As everyone is looking for additional motivation and ways to help lose weight, it’s not surprising more people are turning towards helping tools like journals. Well, this one simple tool can actually have quite an impact on your weight loss efforts. On average, dieters who Journaled lost twice as much weight as those who did not. It doesn’t matter if you write a little or a lot. Just noting down what you eat and when you eat it can significantly impact your body and overall health. If you’re interested in using a journal to lose weight, here are some tips you may find helpful.

  1. Journal daily or weekly
  2. Choose a journal that is easy to use
  3. Know what you want to write about
  4. Keep a journal that is comfortable to make notes in.
  5. Write things down instead of eating.

Weight Loss Bullet Journal

Bullet Journal is a lightweight system that allows you to keep all your tasks, events and notes in one place. It not only allows you to manage your life but also track progress in the weight loss journey. It is very fast because it does not require much time, which means that you will find the energy to burn fat more quickly.

Bullet journals are a great way to stay organized and make notes. I’ve been using bullet journals for quite some time now, and it has been so helpful.

It keeps you accountable for your progress and really helps you stay on track. That way, you can be assured that you will see results.

How I Used A Weight Loss Bullet Journal To Lose Weight

Have you tried other methods of weight loss and still not happy with your progress? I know the feeling. I’ve tried all kinds of different diets and exercises to lose weight. 

One thing that has helped me lose weight is using a bullet journal to track my calories in and calories out. 

I don’t always strictly follow the traditional point system of tracking, but instead, I have created my own way of tracking calories in and out.

Bullet Journaling has become a popular method of keeping track of tasks and to-do lists. 

In preparation for a friend’s wedding this June, in which I was a page/bridesmaid. I wanted to shed some extra pounds before the event. 

My idea was to begin using an analog weight loss bullet journal. 

By using a weight loss journal sample as my source of inspiration, I started my journey with my DIY journal which I will show you.

The journal helped keep me motivated and gave me a sense of direction for my journey.

DIY Weight Loss Journal

The main reason you’re not succeeding with your weight loss goals is simply because you do not have a plan. 

There are too many distractions in today’s world to keep us from our goals. The internet has become a huge time sink that only adds to the problem. You need a way to organize your weight loss efforts and that means starting at the beginning. Do well to begin using a do it yourself (DIY) weight loss journal. The good news is that I’m about to show you how.

How To Create A Weight Loss Journal

There is no question at all that a weight loss journal is one of the best motivational tools for dieting. It can help keep you accountable, inspired and focused on your goals. Simply put, when you write down what you eat and do regularly, your chances of success are dramatically increased. So how do you go about creating an effective weight loss journal?


Get a book and pen and insert the following information on the pages;

  • Date
  • Weight
  • Time of day
  • What you ate
  • How you feel
  • Likes/Dislikes
  • Level of motivation
  • Comments on performance

Additional Tips 

  1. Write down everything you eat
  2. Include portion sizes
  3. Record everything you drink too
  4. Make a list of physical activities
  5. Review your food journal often
  6. Set goals for yourself (example: Drink only three sodas this week)


Read also: Skald Fat Burner Review


Do journals help with weight loss?

The answer is yes, but not for the reason you might think.

It is no secret that keeping a diet diary is part of a weight loss program. First, it helps you remember what you have eaten during the day. Second, it gives you an idea of just how many calories you are eating during the day and lastly, it lets you know what needs to be improved. When you see your notes in black and white (or in some cases digital recording mode) it can often be an eye opener.

How does weight loss help with pain management?

Weight loss helps eliminate many types of pain. There are several types of pain that can be caused by obesity. Back pain is one of the most common forms of chronic joint pain that can be linked with obesity. This can be helped by losing weight. The more overweight you are, the higher your risk of back pain. Losing weight can increase flexibility and improve your posture which helps decrease stress on the spine. Those who are obese or very overweight are at greater risk for osteoarthritis. This is a painful joint disease that causes gradual breakdown of the cartilage and tissue in the joints.

How do I make a weight loss page?

Weight loss is and always will be the number one goal of dieters. The huge demand for weight loss pages would mean that millions of people want to know how exactly they can make a weight loss page. 

Creating one for the right reasons means sharing your success stories or motivating others to continue their weight loss management routines. 

On the other hand, millions of people will never make it a priority to lose weight. They will not want to invest in writing and promoting a weight loss page. 

To make a diet or weight loss page means that you need to give advice and steps to your readers on specific diets. You will provide measures to your readers that they can follow in order for them to lose weight. 

In an effective weight loss page, you should provide reasons why people should lose weight. Furthermore, advise them of the possible results they can get for losing weight.

How do I start a weight loss journal?

To start a weight loss journal, use the following guidelines;

  1. Keep it simple and realistic
  2. Write down everything you eat
  3. Record your progress every day

To optimize your weight loss results, you should;

  • Keep a good attitude
  • Make it fun
  • Keep a positive mindset
  • Be patient with yourself
  • Log daily food intake

Recording other health conditions such as exercise steps, satiety, and moods can help support a healthy lifestyle.

Final Note 

There you have it. I hope this article guide has given you a quickfire introduction to journaling and why it is such a big part of my weight loss. This system has helped me reduce my body fat to below 10%. It will help you lose weight, too, if you follow it consistently. 

You can either opt for the DIY journal or purchase a good weight loss journal online.

Remember to pick a time and strategy that suits you and stick to it every day.

Also, track your progress and start seeing results. Soon enough, you will lose the weight you want and so much more from now on.

READ ALSO: How To Lose Weight After Pregnancy

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