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Shedding Pounds with Pen and Paper: The Write Yourself Slimmer Guide

While keeping a food diary is a well-known method for tracking what you eat, writing can help with more than counting calories.

Whether you prefer to jot down your thoughts in a notebook or type them out on your phone, putting pen to paper (or fingers to keyboard) can be a powerful tool in your weight loss journey. By writing about your goals, progress, and setbacks, you can gain insight into your habits, identify areas for improvement, and stay motivated. So, if you’re looking for a creative and effective way to slim down, grab a writing tool and start putting your thoughts into words.

1. Record your progress

When it comes to weight loss, tracking your progress can be a powerful tool, especially during difficult times. Keeping a record of your achievements can help you stay motivated and focused on the bigger picture. For instance, instead of simply logging pounds lost, you can also write down other accomplishments, such as eating healthier meals or exercising more often. By reflecting on what you’ve already achieved, you can remind yourself that setbacks are temporary and that you’re capable of making progress. As one example, you might find that revisiting your accomplishments during a challenging week can help reignite your motivation and keep you moving forward. So, if you’re struggling to stay on track with your weight loss goals, consider taking some time to document your achievements and celebrate your progress along the way.

2. Embrace the power of lists!

Lists are great for helping you lose weight, and we at Evolve totally agree. They keep you on track with your goals and help you prepare for any bumps in the road. Here are some of our favourite lists:

  • First, make a shopping list to avoid those high-calorie foods and stick to your healthy eating plan.
  • Second, plan your meals for the week ahead to save time, and money, and stay committed to healthy eating.
  • Lastly, make a for-and-against list to stay motivated when you’re feeling like giving up. What’s a for and against list? 

A for-and-against list is basically a list of the pros and cons when it comes to losing weight. It can help you remember the reasons why you wanted to lose weight in the first place.

 First, grab a piece of paper and draw a line right down the middle. On one side, write down all the reasons why you want to lose weight. Maybe you want to feel more confident or fit into that fab dress you’ve got in your wardrobe. Whatever it is, write it down, write down everything!

On the other side, write down all the things that are stopping you from losing weight. Maybe you struggle with cravings or have a hard time finding the time to exercise. Don’t hold back, write down everything that comes to mind.

Once you’ve finished, take a look at the things that are stopping you and ask yourself, are these really deal breakers? Can I find a way around them? And if so, how can I do it?

Now, let’s focus on the reasons why you want to lose weight. Read them out loud, and really visualise them. Imagine yourself feeling confident, or slipping into that dress with ease.

To really stay motivated, put your list somewhere visible, like on your fridge or your bedroom door. That way, you can see it every day and remind yourself why you’re on this journey.

When you feel like giving up or lacking inspiration, check your for-and-against list to remember why you began your weight loss journey. Seeing the benefits of losing weight can recharge your drive and keep you on track. Recognising the difficulties and setbacks can help you find ways to push past them and stay committed.  A for-and-against list is a fantastic tool for anyone who wants to lose weight and stay focused on their goals.

3. Write your way to a healthier you

When you’re going through a difficult time, healthy eating can become even more of a challenge. It’s not uncommon to turn to comfort eating as a coping mechanism. However, research has shown that writing down your feelings can be a powerful tool in helping you overcome emotional eating.

By putting your thoughts and emotions on paper, you can gain clarity and perspective. You may also be able to identify any underlying issues that may be contributing to your unhealthy eating habits. Once you’ve identified these issues, you can work towards addressing them and finding healthier ways to cope.

Writing can also help you to focus on what’s important to you. Whether it’s relationships, personal growth, or improving your health and fitness, clarifying your values and goals can provide you with a sense of purpose and direction. This can boost your sense of well-being and reduce stress, which in turn can make it easier to stick to your healthy eating habits.

So, the next time you’re feeling overwhelmed or stressed, grab a pen and paper and start writing. It can be a powerful form of self-therapy that can help you stay on track towards a healthier, happier you.

4. Why not Blog?

If you’re an Evolve member, you’re likely aware that having a support system is crucial when it comes to achieving your weight loss goals. According to research, sharing your experiences with like-minded individuals is much easier than going it alone. That’s where starting a weight loss blog comes in!

By documenting your journey on a blog or social media platform like Instagram, Twitter, or Facebook, you not only have a space to express yourself and share your progress with others, but you also have a source of accountability. Knowing that others are following your journey can help you stay on track and committed to your goals.

Additionally, blogging about your weight loss journey can provide you with a sense of community and connection. You can connect with other bloggers or social media users who are also working towards their weight loss goals, and offer each other support and encouragement.

If you’re hesitant about starting a blog due to time constraints, there’s no need to worry. Social media platforms offer a quick and easy way to share your journey with others. Simply creating an account and sharing your progress can be a powerful tool in boosting your commitment to healthy eating and weight loss.

5. Plan & write yourself fitter

Getting active and staying active can be challenging, especially when life gets busy. However, making exercise a regular part of your routine is key to achieving long-term health and fitness goals. Research has shown that those who plan and schedule their workouts are more likely to stick to their fitness routine.

One way to do this is by tracking your progress and gradually increasing the frequency and intensity of your workouts in a way that is enjoyable and sustainable. 

 We all know that regular exercise is essential for a healthy lifestyle, but sometimes it’s tough to find the motivation to get up and get going. So, here’s a fun idea to help you stay on track and get those endorphins flowing: aim for Activate awards!

To get started, make sure you’re tracking your activity regularly and building up your routine in a way that works for you. You could start small with a 10-minute walk around the block and gradually work your way up to longer, more intense workouts.

One way to stay motivated is to make a plan and stick to it. Block out time in your calendar for activity and put up a chart or sticky note on your fridge to track your progress. And don’t forget the stickers – nothing feels better than getting that little reward for hitting your goals!

As you build up your activity levels, you’ll start to see changes in your body and feel better both physically and mentally. And when you hit certain milestones, you’ll earn Activate awards to celebrate your progress! It’s a great way to stay motivated and committed to your fitness journey.