My favorite thing about living a healthy lifestyle is keeping a food and workout journal. Not only I keep track of my meals and workouts, but I also write notes about my food and my feelings for the day. If I was on track with my nutrition, I highlight that day as a perfect day.
5 Reasons To Keep a Daily Meal and Workout Journal
- Being able to see your progress even when the scale is not moving. We all heard it “ditch the scale” because it is not an accurate reflection of your progress. Body measurements are more accurate. The other more accurate sign of how well you are doing is notes in your journal.
- It can be used as a quick recipe book for busy days. When you highlights the good days and make a note of it, if you have a busy day you can refer to one of those good days to prepare your meals quickly.
- It helps you find trigger food and/or situations. Writing down how you feel on a particular day and what you ate as a result (if you fail off the wagon) helps you find trigger food and helps you find a solution.
- Your Journal can be a source of inspiration. You regain confidence when you look at your measurements on start date and your measurements 6 or 12 weeks later. It gives you a sense of accomplishment and inspires you to make new goals.
- Your journal let’s you know when to change your routine. A quick review of your journal will tell you that it is time to add more intensity to your workout and try a new routine and focus on different muscle groups.
To give you an idea of one of my perfect meal days, here’s a full day out of my journal
8 oz green tea
1/2 cup oatmeal dry cooked with 8 oz of water and cinnamon
1 scoop of protein
2 tbsp flaxseed meal
6 oz Friendship 1% cottage cheese
4 oz Chicken Breast
1 cup spinach
1/2 baked sweet potato
6 oz Greek yogurt
4 oz Tilapia
1/2 cup cooked whole wheat pasta
1 cup mixed vegetables
1 scoop protein
8 oz peppermint tea