weight loss journal - cf.ltkcdn.net · weight loss journal follow the american heart...
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WEIGHTLOSSJOURNAL
Aimtoeatthreesmallmealsandtwotothreesmallsnacksdailyandfillyourplateasdirectedbelow,tosafelyandeffectivelyloseweight.
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WEIGHTLOSSJOURNAL
FollowtheAmericanHeartAssociation’sphysicalactivityguidelinesbelow(atleast30minutesofexercisemostdaysoftheweek)tosafelyandeffectivelyshedpounds.
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FOODDIARY
DAY1
FOODSEATEN(includingportions)
CALORIES
GLASSESOFWATER
Breakfast
Snack
Lunch
Snack
Dinner
Snack(optional)
TOTAL:
NA
GOAL:
Fill½platewithfruits/veggiesFill½platewithprotein/grains
2to3servingsofcalcium-richfoods
Women:1,200caloriesMen:1,500calories
Atleast8glasses
EXERCISE(aimforatleast30to60minutes):BODYWEIGHT(aimtolose1to2poundsperweek):
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Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.
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FOODDIARY
DAY2
FOODSEATEN(includingportions)
CALORIES
GLASSESOFWATER
Breakfast
Snack
Lunch
Snack
Dinner
Snack(optional)
TOTAL:
NA
GOAL:
Fill½platewithfruits/veggiesFill½platewithprotein/grains
2to3servingsofcalcium-richfoods
Women:1,200caloriesMen:1,500calories
Atleast8glasses
EXERCISE(aimforatleast30to60minutes):BODYWEIGHT(aimtolose1to2poundsperweek):
LoveToKnow
Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.
LoveToKnow
FOODDIARY
DAY3
FOODSEATEN(includingportions)
CALORIES
GLASSESOFWATER
Breakfast
Snack
Lunch
Snack
Dinner
Snack(optional)
TOTAL:
NA
GOAL:
Fill½platewithfruits/veggiesFill½platewithprotein/grains
2to3servingsofcalcium-richfoods
Women:1,200caloriesMen:1,500calories
Atleast8glasses
EXERCISE(aimforatleast30to60minutes):BODYWEIGHT(aimtolose1to2poundsperweek):
LoveToKnow
Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.
LoveToKnow
FOODDIARY
DAY4
FOODSEATEN(includingportions)
CALORIES
GLASSESOFWATER
Breakfast
Snack
Lunch
Snack
Dinner
Snack(optional)
TOTAL:
NA
GOAL:
Fill½platewithfruits/veggiesFill½platewithprotein/grains
2to3servingsofcalcium-richfoods
Women:1,200caloriesMen:1,500calories
Atleast8glasses
EXERCISE(aimforatleast30to60minutes):BODYWEIGHT(aimtolose1to2poundsperweek):
LoveToKnow
Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.
LoveToKnow
FOODDIARY
DAY5
FOODSEATEN(includingportions)
CALORIES
GLASSESOFWATER
Breakfast
Snack
Lunch
Snack
Dinner
Snack(optional)
TOTAL:
NA
GOAL:
Fill½platewithfruits/veggiesFill½platewithprotein/grains
2to3servingsofcalcium-richfoods
Women:1,200caloriesMen:1,500calories
Atleast8glasses
EXERCISE(aimforatleast30to60minutes):BODYWEIGHT(aimtolose1to2poundsperweek):
LoveToKnow
Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.
LoveToKnow
FOODDIARY
DAY6
FOODSEATEN(includingportions)
CALORIES
GLASSESOFWATER
Breakfast
Snack
Lunch
Snack
Dinner
Snack(optional)
TOTAL:
NA
GOAL:
Fill½platewithfruits/veggiesFill½platewithprotein/grains
2to3servingsofcalcium-richfoods
Women:1,200caloriesMen:1,500calories
Atleast8glasses
EXERCISE(aimforatleast30to60minutes):BODYWEIGHT(aimtolose1to2poundsperweek):
LoveToKnow
Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.
LoveToKnow
FOODDIARY
DAY7
FOODSEATEN(includingportions)
CALORIES
GLASSESOFWATER
Breakfast
Snack
Lunch
Snack
Dinner
Snack(optional)
TOTAL:
NA
GOAL:
Fill½platewithfruits/veggiesFill½platewithprotein/grains
2to3servingsofcalcium-richfoods
Women:1,200caloriesMen:1,500calories
Atleast8glasses
EXERCISE(aimforatleast30to60minutes):BODYWEIGHT(aimtolose1to2poundsperweek):
LoveToKnow
Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.
LoveToKnow