Monitoring your progress and noting what you've done to lose weight and improve your health is an important part of your weight loss program. Seeing that you're making progress can be very encouraging, even when you haven't reached your goal weight.
Print this list and see how many items you can check off:
[ ] I eat more fruits and vegetables on a daily basis.
[ ] I eat whole grains at least twice a week.
[ ] I eat legumes such as black beans at least weekly.
[ ] When given a choice, I select the lower-fat option.
[ ] I have decreased the portion size of most of the foods I eat.
[ ] I pay more attention to my body's hunger and fullness signals.
[ ] I care about being a healthy weight.
[ ] I feel less anxious about food.
[ ] My emotions don't direct my food choices.
[ ] When I'm not hungry, I turn down food.
[ ] I'm more active on a daily basis.
[ ] I've lost inches around my waist.
[ ] My clothes fit more comfortably.
[ ] I'm able to move with greater ease.
[ ] My doctor has decreased a medication.
If you have checked off one or more of the above items, you have made positive changes that will help you in your weight loss. Congratulations -- you've worked hard!
Now post the list on your refrigerator and see how many more you can check off as your weight loss program progresses.
Megan Porter, RD