How has your week gone?
This week I have been tracking my food, exercise and healthy guidelines. I can't stress the importance of having a food and exercise diary. I use Weight Watchers Etools and their iPhone app. But you can use any diary or notebook to track your food and exercise.
Here are some ideas for diary formats:
Here is how I track my daily intake and exercise.
Breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Healthy Choices:
2 serves fruit
6 serves vegetables
2 serves lean Protein
3 serves of dairy
8 glasses of water
3 serves of healthy oils
Multivitamins
30 minutes or more of exercise (I include my pedometer steps, km and ProPoints)
A food diary is a very effective tool, because you can use it to help you determine if your current eating habits are healthy. A food diary will help you understand where your diet goes wrong and can reveal where you are going wrong, if you track EVERYTHING; that means every lick, sip or taste too. No cheating. As part of Weight Watchers program it is one of the underpinning things of the program- that you track ALL your exercise and food intake.
It can also help you know if you are getting enough fruits, vegetables, whole grains and healthy proteins each day and help you keep your portions in check. I suggest weighing your food and measuring everything. You need at least 2 pieces of fruit and 5 serves of vegetables per day to achieve that check.
- A simple Exercise Book
- Any form of diary or notebook
- A scrapbook
- Any loose leaf folder or file
- An Excel Spreadsheet (like bitchcakes)
- An online diary, forum or blog
- A specially designed computer program diary
Here is how I track my daily intake and exercise.
Breakfast:
Lunch:
Dinner:
Snacks:
Exercise:
Healthy Choices:
2 serves fruit
6 serves vegetables
2 serves lean Protein
3 serves of dairy
8 glasses of water
3 serves of healthy oils
Multivitamins
30 minutes or more of exercise (I include my pedometer steps, km and ProPoints)
A food diary is a very effective tool, because you can use it to help you determine if your current eating habits are healthy. A food diary will help you understand where your diet goes wrong and can reveal where you are going wrong, if you track EVERYTHING; that means every lick, sip or taste too. No cheating. As part of Weight Watchers program it is one of the underpinning things of the program- that you track ALL your exercise and food intake.
It can also help you know if you are getting enough fruits, vegetables, whole grains and healthy proteins each day and help you keep your portions in check. I suggest weighing your food and measuring everything. You need at least 2 pieces of fruit and 5 serves of vegetables per day to achieve that check.
The Australian Government are promoting swap it - don't stop it campaign.
Here you can download a free 12 week plan, activity planner, healthy checklist, meal planner / diary, shopping list. Why not start swapping today?
A food and exercise diary (or tracker) can be started on any day of the year so why not start one today?
A food and exercise diary (or tracker) can be started on any day of the year so why not start one today?
MEASUREMENTS
27/5/2011
Breast - 89cm (+1cm)
Waist - 71cm (+1cm)
Hips- 85cm (STS)
Arms - Left -25.8cm (STS) Right -24.8cm (STS)
Thighs - Left -50.0cm Right 51cm (STS)
Weight - 53.6kg Friday am (-0.2kg)
PEDOMETER AND EXERCISE
DAY | WORKOUT | STEPS | KM | PRO POINTS | TOTAL PP |
Wednesday | NIL | 10578 | 6.76 | 0 | 0 |
| Thursday | NIL | 16541 | 10.21 | 2 | 2 |
Friday | NIL | 15257 | 9.80 | 2 | 2 |
Saturday | NIL- housework moving items from spare room, sweeping, lifting windows | -- | -- | -- | -- |
Sunday | NIL- housework moving items back to spare room, sweeping | -- | -- | -- | -- |
Monday | NIL | 13287 | 8.50 | 1 | 1 |
Tuesday | NIL | 12041 | 7.70 | 1 | 1 |
DAY | WORKOUT | STEPS | KM | PRO POINTS | TOTAL PP |
Wednesday | NIL | 10235 | 6.50 | 0 | 0 |
| Thursday | NIL | 11039 | 7.06 | 1 | 1 |
Friday | NIL | ||||
Saturday | -- | -- | -- | -- | -- |
Sunday | -- | -- | -- | -- | -- |
Monday | |||||
Tuesday |
How do you track your exercise and food?
So join in and post your fitness regime and other diet related information
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love Adalita