Filofax Weight Loss Plan Part 3

The nice thing about using a Filofax for a health, exercise or weight loss journal is that it is so easy to customise for just your needs. You can add or take away anything at any time. And start again at any time.

What you need

Filofax – any size is fine. Go with what suits you and your lifestyle. I use A5 so most of my tips will be for that size but pocket and personal will probably be the optimal size for portability and complexity.
Ruler – for doing your graphs or underlining you dates
hole punch – you can keep a portable hole punch cum ruler in your rings
calculator – once again you can use one that fits in your filo or just use your phone or desk one.
notepaper – can be colour coded.
diary – week on two pages is probably best
month on two pages
pen and pencil
quadrille paper
tabbed dividers
stickers

Lists

For this you can use the bog standard notepaper or colour coded notepaper. Some suggestions would be

a list of daily to dos if you need to get into the habit of doing certain things (eg drink water, weigh, floss teeth, walk, take vitamins, don’t slouch!, moisturise etc). They say it takes a month to create or change a habit and I have found this works.
a list of non-edible treats (eg nail polish, face mask, magazine) as rewards or when tempted
lists of healthy foods, healthy recipes and shopping lists.
Quotations (I will make a list of these below)
List of goals broken down into smaller goals. If you have a lot of weight to lose you can have several smaller goals.
Compliments – every time you receive a compliment (or give yourself a compliment!) write it down
Calories/points/carbs for each food if you are counting them.
List of things to do if you feel a binge coming on (go for a walk, paint your nails, brush your teeth, wait 5 minutes.
list of exercises to do

Calendar/Planner

If you have a week on two pages you can write what you eat, how you feel when you eat, what movement you each day
On the month on two pages you can write down your weight and what exercise you did. Using different coloured pens for each thing is a way of tracking patterns.

Graph paper

use this to track your weight and/or your exercise. It is so motivating to see a steady loss. Even if you go up and down short term you will still see a good pattern longterm.
I use pencil because I often miscalculate.

Other

you can use stickers to liven things up – for the days you did your exercises or had two biscuits only instead of one packet, to remind you of weigh-in days.
pop inspirational photos, recipes and articles in the plastic sleeves.
if you are counting fat, carbs, calories and have a little booklet it can go into one of these.
lettered, numbered or customised dividers to separate the different sections.

Quotes

These can be written anywhere.