WEIGHTLOSSJOURNAL

Aimtoeatthreesmallmealsandtwotothreesmallsnacksdailyandfillyourplateasdirectedbelow,tosafelyandeffectivelyloseweight.

LoveToKnow

WEIGHTLOSSJOURNAL

FollowtheAmericanHeartAssociation’sphysicalactivityguidelinesbelow(atleast30minutesofexercisemostdaysoftheweek)tosafelyandeffectivelyshedpounds.

LoveToKnow

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

Howdidtodaygo?Usethispagetodescribeyourfeelingsandthoughts.

LoveToKnow

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