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Daily Journal Checklist The following journal plan should be copied and filled in every day. Never let a day go by that you don't document everything here. If you do it every day and concentrate on improving in most areas, you will succeed. THE MORE SECTIONS FILLED IN, THE FASTER YOU ARE LOSING
WEIGHT!
___ ___ ___ ___ ___ ___ ____ Fill in:
___ ___ ___ ___ ___ ___ ____ Total Points for the day (keep within your Points Range)
___ ___ ___ ___ ___ ___ ____ No. of glasses of water (only) you drank today (target=8)
___ ___ ___ ___ ___ ___ ____ Minutes of moderate activity (walking, vacuuming) (target=20+)
___ ___ ___ ___ ___ ___ ____ Check if you ate 3 meals including breakfast.
___ ___ ___ ___ ___ ___ ____ Check if you ate one or two low Point snacks per day to replace the high-fat extras you regularly eat.
___ ___ ___ ___ ___ ___ ____ Check if you ate 2 - 3 fruit servings.
___ ___ ___ ___ ___ ___ ____ Check if ate reasonably at your daily main meal, and did not gorge.
___ ___ ___ ___ ___ ___ ____ Check if you ate 2 - 3 vegetable servings.
___ ___ ___ ___ ___ ___ ____ Check if you took a quality multivitamin/antioxidant (important for metabolism/health)
___ ___ ___ ___ ___ ___ ____ Number of times you left food on your plate (show who's in control)
___ ___ ___ ___ ___ ___ ____ Check if you made an extra effort to be more active, such as picking up, wrestling with the kids, doing one 'odd job' per day, cleaning that closet or workroom, fixing something, just moving around instead of hanging.
___ ___ ___ ___ ___ ___ ____ Check here if you focused on and walked with perfect posture today, sucking in your gut and holding shoulders high and back perfectly straight. (You'll look like you just lost 5 pounds if you just do this last one)
What were the biggest obstacles you had this week? _________________________________________________________________
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What can you do to try and remove those obstacles? _________________________________________________________________
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What did you feel good about this week? _________________________________________________________________
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Document any other comments or thoughts here. Discuss your feelings and your commitment to keep this thing going, so you can be healthier and feeling better than ever. Discuss the importance to yourself in reaching your goal, the benefits you will receive, how you will improve and extend your life:
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Use additional paper if necessary, and never, ever underestimate the power of keeping a daily journal. Sometimes, you might just get inside your head. It also helps you find your "trouble" areas during the day. Every day is a new day. Never give up. If you only had to journal for one day, (tomorrow), could you do it? Of course you could! We can all do this together!!! Good luck on your journey and remember, ONE DAY AT A TIME, NO GUILT and just MOVE ON when you are having a rough day! YOU CAN DO THIS - I'm rooting for you. Dotti
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