Bullet Journal: 7 Formats That Can Help You Lose Weight | Women's ...
The trendiest way to get after those weight-loss goals isn't a new app, wearable, or a workout. Nah, it's just some graph paper.
Yep, people looking to slay the scale and crush calories are blowing up your Instagram and Pinterest boards with their daily logs documenting countless healthy habits that lead to weight loss. And all they're using are a pen and paper.
Despite its trendiness, bullet journaling—or #bujo—might actually help you lose weight, says says Brigitte Zeitlin, R.D., a nutritionist in New York City.
She says that journaling can help you track the healthy changes you're making and tune you into things that impact your weight, like your diet.
To spark your own bujo creativity, here are seven kind of genius bullet journal formats that can help you lose weight.
WEIGHT TRACKER
Though you don't have to step on the scale if you're trying to lose weight, tracking those three little digits can help ensure that your habits are putting you on the path to drop pounds, says Zeitlin. Plus, if you find that you're reaching a plateau, you'll know you need to change up your strategy, she says. The key is to only weigh yourself once a week (preferably right after you wake up). That's because your weight can be impacted by so many factors, including fluid shifts and hormones. Weighing yourself too often won't be a good indicator of your true weight, says Zeitlin.
RELATED: 12 EMPOWERING WAYS TO TRACK YOUR FITNESS AND WEIGHT-LOSS PROGRESS—WITHOUT STEPPING ON THE SCALE
BODY MEASUREMENTS
While rolling out the measuring tape takes more time than hopping on a scale, the body measurement bujo is a useful weight-loss tool—especially if you work out. If you're focusing on strength training, which is ideal for torching fat and calories, the number on the scale may not budge despite that fact that you're losing weight. In fact, gaining muscle while losing fat could make you break even. However, since muscle takes up less space than fat, tracking your measurements will be a good indicator as to whether you're losing fat, says Zeitlin. (Hit the reset button—and burn fat like crazy with Rodale's The Body Clock Diet!)
She suggests measuring yourself once a month (since more frequent measurements won't reveal much change). And you don't have to track every last inch of your body. "If you're measuring for overall weight loss, just measure your waist and your hips," she says.
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SLEEP AND WATER
Getting enough sleep makes a huge difference in how easily the pounds drop, says Zeitlin. "Countless studies show that less than seven hours of sleep per night contributes to weight gain," she says. So tracking your Z's can help you see the correlation between how long you slept and your eating habits the next day. When you're conscious of that, you might end up making healthier decisions, despite your body's cravings for chips and guac (mmm, guac).
When it comes to staying hydrated, drinking one ounce of water for every pound you weigh is a good goal, says Zeitlin. "If we're thirsty, our bodies interpret that as hunger," she says. That leads to eating extra calories you don't actually need. Tracking your water intake also helps you to notice how often you're downing other drinks (soda, sports drinks, juices) that tend to be high in calories and low in nutrition.
RELATED: THIS IS HOW MUCH WEIGHT I LOST AFTER DRINKING 2 GLASSES OF WATER BEFORE EVERY MEAL FOR 2 STRAIGHT WEEKS
EXERCISE
"When you're trying to lose weight, you definitely want to watch your calories in and out," says Zeitlin. This bujo compares calories (in) and exercise (out) side-by-side to make it easy to compare the two.
However, Zeitlin notes, that working out doesn't call for going overboard with your next meal or snack. Working out regularly will make you hungrier, she says, and you will need to eat more to fill up. However, you can keep your calorie count down by filling up on veggies and fruit, which are nutrient dense, packed with filling fiber, and low in calories.
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THE HEALTHY HABITS
This compact line-graph bujo makes it super simple to track and compare multiple healthy living goals at a glance. "The layout of this makes it really easy to see the overall picture," says Zeitlin. And that's super helpful since setting small attainable goals, like reaching 10,000 steps a day, can help you feel good about your accomplishments—regardless of whether you've lost weight or not.
RELATED: THIS IS HOW YOU SHOULD LOSE WEIGHT, ACCORDING TO YOUR BODY TYPE
THE NUTRITION TRACKER
Tracking your intake of carbohydrates, protein, healthy fat, and veggies in your bujo helps you see how most of your meals are balanced (or maybe not so balanced). That way you can make adjustments as you move forward.
Zeitlin only suggests adding a section for planned indulgences, like dessert or snacks. "Not planning for indulgences reinforces a diet mentality, which can make you feel deprived," she says. Scheduling an indulgence once or twice a week also keeps you honest. If you had cake at a friend's birthday party, you'll be more conscious to avoid extra treats the rest of the week.
Check out these workouts that torch calories.
THE MEAL PLANNER
Meal planning and healthy eating go hand in hand, says Zeitlin. Prepping or just planning easy meals and keeping your kitchen stocked with the necessary ingredients is the best way to ensure you're not relying on takeout or frozen pizza when you're tired or pressed for time. Plus, by jotting out a menu for the week, you'll be more likely to stick to your grocery list and avoid the chip aisle like a boss.
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