Read the article on the 2019 Diet Journal or watch the video:
Many people start out the new year focused on losing weight. This is a noble cause and more power to you. Good luck as well with losing weight during 2019 through diet and exercise.
Two of the main issues that people run into is that they do not properly track their progress and they start too big. The method I’m going to show you is simple and easy to start. If you can stick with this plan for just one month you will see results. If you can last for a full year you will see remarkable results.
Of course, results do vary and it depends on you. Also, I must note that I’m not a medical doctor. Just simply someone who has seen results myself and with others that have tried similar types of programs. Please seek the guidance of a physician before undertaking any exercise or diet program.
Enough Already! Just send me the 2019 Diet Journal:
Okay, now that the disclaimer is out of the way, let me explain to you how easy it is to use our diet journal to lose weight. You will follow a simple process of recording what you eat and the value associated with each item. it is that simple.
What you want to focus on is removing simple sugars, simple carbohydrates, and processed foods. While doing this, you want to eliminate snacking and eventually the number of meals that you eat per day.
This might sound like a sacrifice, but it is not. By the end of reading this article, you will see how this method allows you to eat more fulfilling, healthy meals. In turn, this will help with your energy level and overall health.
Once you master the program, then move on to exercise and other functions that will continue to help you lose weight and keep the weight off. Again, the focus is on eating the right things with a lower amount of frequency.
Keeping a proper food journal is way easier than what you expect. You might have seen ones in the past with complicated formulas for the various types of food you eat combined with counting every calorie.
What you will see now is much simpler. We will work backward by starting with a typical day in the food journal of someone like you just starting out:
Okay, the first thing to look at is the breakfast. Look at the letters with the numbers next to it. This might seem confusing at first, but just hang with me for a bit okay?
For each meal you add four points, each item that has simple sugars is an additional two points, each item with simple carbohydrates has two points, and any item that is a processed food gets two points as well. If you have a snack or sugary drink that also counts as four points. Even if the snack is a piece of fruit. You need to reduce not only the poor quality food but the frequency with which you eat.
So for breakfast, you did a great job of eating a simple meal that is nutritious as well. Now, at 10 AM the problem is you went to Starbucks and had something that is completely horrible for you based on the plan.
At lunch, you did fairly well, but the issue is with the simple carbohydrates from the rice paper in the spring rolls and the plain white noodles. That is why you received a four for both carbohydrates and processed foods.
Most restaurants are going to add sugar into their soups and probably the sauce for the spring rolls. That is why you received the two in the simple sugars category.
You blew it as well when it came to drinking a Coke at 3 PM. If you want to lose weight you have to remove simple sugars and processed foods from your diet.
Okay, yes you can have them in your diet but they will make life difficult. The removal for those from your diet is not as hard as you think, so you might as well buckle down and do it.
At 8 o’clock you did a great job when it came to dinner. Good for you, and I’m a big fan of blackened tuna by the way.
At the end of the day, you want to write down what you did well, what you did poorly, and what you can improve. This can be as extensive or short as you desire. The main point of this is to give you time to reflect on the day.
The key to success with all of this is consistency. If you follow the journal every day and work hard at reducing the types of food that prevent you from losing weight, then you will be successful. Again, this is a process that others have used and found success through it.
Let’s move on to an example of a journal entry halfway through the month of January.
The first thing that should come to your attention is the reduced point total of 26. That is great! Many people will already see a reduction in weight when at this level for a consistent amount of time. However, one of the main things is reducing the number of meals.
You can see the breakfast is not optimal because there are two points for simple sugars, two points for carbohydrates, and two points for processed foods. Removing the white bread and moving to wheat bread can change the 10 point score down to a score of 4 points.
The points earned at lunch are reasonable especially when you consider the type of food that is being eaten. If you are going out to lunch with friends and coworkers, obviously you cannot eat an optimal diet. You don’t want to act like a hermit, right?
You did well at dinner and in general, this is a fairly reasonable way to eat. However, as you will see in the last entry for the month you want to move to an optimal diet plan.
So now we are at the end of the month for January 2019. The entries for this day are nearly optimal.
Again, look at the number of points. This is the main indicator that you are on the right track. If you can get down to 10 to 20 points a day then you are doing well.
Instead of having breakfast you can drink bulletproof coffee. Many people that switch to two meals or one meal a day will start out the day drinking either butter coffee or bulletproof coffee. Just make sure that you get the proper ingredients when making the coffee.
You can see as well that the amount of food that is eaten during the two meals has increased. One of the best things about eating two meals a day is that you fully enjoy both meals. You feel so much better to be able to eat a filling, large meal instead of eating smaller meals and snacks between them.
One of the other benefits of this type of diet and process is the removal of simple sugars and processed foods. Neither of those is necessary for your health and the sooner that you eliminate them, the better off you will be.
So to recap, the main thing is consistency. You have to be able to realize what exactly you are eating and negative impact that certain foods have on your weight. Next, is to slowly reduce the amount of unhealthy food containing simple sugar, simple carbohydrates, and processed foods. Lastly, if you can get down to eating two meals a day, otherwise known as intermittent fasting, you should see an increase in energy along with a reduction in weight.
After the first or second month start to add exercise into your daily routine. Keep it simple, and keep a journal. Obviously, you can start exercising while you are writing and following your food journal. Nothing is preventing you from doing so. However, it is sometimes better to deal with one aspect of your health, master that, and then move on to the next.
You can download a PDF copy of the food journal here:
Also, I recommend that you start using a Rocket Book to record all of your entries. It is an excellent way to save paper and to easily organize all of your notes.
It should be noted as well that you can modify this diet journal based upon being a vegan, a follower of the Paleo diet, or whatever type of diet that fits you. Simply modify the numbers and the key indicators so that it flows with the goals you are trying to reach.
If you think you can follow the diet journal and are ready to make a serious change, then take a look at Healthy Wage. It provides that extra incentive to help you lose weight by paying you if you reach your goal.