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WEIGHT LOSS JOURNAL Aim to eat three small meals and two to three small snacks daily and fill your plate as directed below, to safely and effectively lose weight. LoveToKnow

Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

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Page 1: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

WEIGHTLOSSJOURNAL

Aimtoeatthreesmallmealsandtwotothreesmallsnacksdailyandfillyourplateasdirectedbelow,tosafelyandeffectivelyloseweight.

LoveToKnow

http://diet.lovetoknow.com
Page 2: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

WEIGHTLOSSJOURNAL

FollowtheAmericanHeartAssociation’sphysicalactivityguidelinesbelow(atleast30minutesofexercisemostdaysoftheweek)tosafelyandeffectivelyshedpounds.

LoveToKnow

Page 3: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

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):

LoveToKnow

Page 4: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.

LoveToKnow

Page 5: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

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

Page 6: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.

LoveToKnow

Page 7: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

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

Page 8: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.

LoveToKnow

Page 9: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

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

Page 10: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.

LoveToKnow

Page 11: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

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

Page 12: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.

LoveToKnow

Page 13: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

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

Page 14: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.

LoveToKnow

Page 15: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

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

Page 16: Weight Loss Journal - cf.ltkcdn.net · weight loss journal Follow the American Heart Association’s physical activity guidelines below (at least 30 minutes of exercise most days

Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.

LoveToKnow


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