Have you ever heard of a bullet journal? I had not learned about them until sometime after they were trending. And I just want to start by saying they are awesome.
Your weight loss journey can sometimes be a struggle. It can be difficult to track what you are doing and to know if what you are doing is even working.
And that is where using bullet journals can really help you.
Losing weight can be hard enough. So, who really wants to take up more of their time tracking what they are doing too? I know I don’t.
I want to show you some great ways that bullet journals can help you with your weight loss goals and not take much of your time by using them. Plus, it can be fun.
Bullet Journal Definition
Before we can get into how a bullet journal can help you, you first must know what they are.
If you already know what a bullet journal is, that’s great. If not, I just want you to know that this is a brief overview of bullet journals. This post is just meant to show you how you can utilize them with your goals.
So, bullet journals are journals you can write quick notes in. They are meant to help you organize yourself and help you plan for the future.
What is awesome about these journals is that you can really customize them any ways you want.
Many people use bullet points and brief statements to capture their thoughts. Others use graph and pictures depending on what they are tracking.
You could make it vertical or horizontal. The possibilities are endless, and you will see that as we go through the rest of this.
I want to mention this quick before we move on because I don’t want you to feel like you have to be artistic or a perfectionist to make a great bullet journal.
I am not very crafty so I love the fact that you can get kits, such as this one, that gives you a lot of different options to help you put together the journal you want.
Benefits of Bullet Journals
There are several benefits to keeping a bullet journal. Once you start using them to track your weight loss goals, you will find this out very quickly. I also think, if you give them a chance, you will wish you had known about them sooner.
One of the best benefits is that they are quick. You do not need to spend much time using them each day.
If you normally journal, you could be writing for an hour or more each day. I commend people who do that. Writing in a journal is very helpful. I just do not have the patience for it.
By using this system, you do not feel like you are taking all that time. It can literally take you seconds to jot something in it.
Another advantage is that they are very easy to create and use. You can design them any way you want and be as creative as you want.
They are made to keep track of your thoughts and goals, so ease of use is key.
For instance, if you are trying to drink 8 glasses of water a day, you could draw 8 cups in your journal and color them in as you drink them.
If you want something even faster, you could write 1 glass, 2 glass, and so on. Then you can just put a check mark next to them as you drink them.
The possibilities are endless, and it is completely up to you on how creative or simple you want it to look.
This is a great way to keep yourself organized. You can keep all your important notes in one place where you can easily refer to it.
And because of the layout of bullet journals, it is not a hassle for you to be organized, so you will be more likely to keep your thoughts and goals in order.
These journals can also help you to be more productive by creating a system that works for you. This system can include symbols that make it quicker for you to not only write your notes but know what is coming up next.
By using a bullet journal to keep track of tasks, you know exactly what tasks you will be working on. This is much more effective and efficient than trying to keep track of it in your mind.
Crossing them off as you go will help you to see what is next. And this will also give you a sense of accomplishment which will help keep you motivated.
What to Measure for Weight Loss
You can use bullet journals to track many different aspects when it comes to your weight loss goals.
Again, you can design your journal in any way you want. And since it is made in your style, you will be able to easily follow it and are more likely to stick with using it.
Here are several different areas of weight loss that I feel are most commonly tracked, so I think it is important to go over them and how you can track them.
Weight Tracker Bullet Journal
When you are trying to lose weight, it makes sense that you would want to track your weight.
The thing about tracking your weight is that most people are doing it wrong.
When you use your bullet journal to track this, you only want to weigh yourself once a week first thing when you wake up. There are many different things that can change your weight throughout the day so doing it first thing when you wake is key.
Do not step on the scale more than that. It will only discourage you and it is not going to be an accurate representation of your weight anyway.
This is a great thing to track because it will help you to see if you hit a plateau. And knowing if you hit a plateau lets you know it is time for you to shake things up again.
As I have mentioned many times already, you can set up your journal any way you want. You could simple just weight yourself and write down the results.
You can also do like the example pictured where you write down your starting weight pound by pound down to the weight you want. Then you shade them in as you drop the weight.
And you can even add in rewards when you hit a certain weight, like a new pair of shoes or outfit.
Body Measurement Bullet Journal
Most people focus on weighing themselves, but that isn’t always the best approach to take. Or the most accurate.
If you are someone that is trying to lose weight by using weight training, then you are going to want to go with measuring yourself rather than stepping on the scale.
Measurements will help because you could be gaining muscle and losing fat, but the scale would tell you, you weigh more.
When you don’t see that the pounds are going down, it can discourage you if you do not realize where that weight is coming from.
It is best to measure your waist and hips once a month. The change is gradual so there is no need to do it more than that.
The design of your journal could be in the form of a calendar with each month and the measurements for that month. You could even add measurements for your arms and your weight if those are important to you.
Some people even use a diagram of a person and write the measurements next to what they are measuring.
Sleep Tracker Bullet Journal
Sleep is vital to our health and wellness. It has been shown that getting less than 7 hours of sleep a night can contribute to weight gain.
By keeping a bullet journal, it can show you the correlation between how much you sleep and your eating habits.
For many people, when they are tired, they tend to go for quick and easy. This could be going to pick up fast food rather than cooking at home. That is never the healthiest option.
The bullet journal can help you see these trends, which can help lead you to making healthier choices.
This can be tracked by writing the date and the amount of time you slept. Or you can do a bar graph to more easily see the trends in your sleep.
Water Tracker Bullet Journal
Water is very important to our bodies. Unfortunately, your body can confuse being thirsty for hunger. This can cause you to be eating more when really you just need more water.
This bullet journal can show you how many and how much of other drinks you are consuming, such as juice and soda. These drinks have a lot of sugar and calories that can be easily cut out by switching to water.
Some designs for a water tracker can be writing the date with 8 glasses, circles, or even water drops next to it. As you finish a glass, you color in the symbol.
I would also suggest making a symbol that represents when you have a different kind of drink, such as a red dot for a soda.
Healthy Habit Bullet Journal
When you are working on weight loss, healthy habits are important. They are what you want to stick so you can continue on your journey and make it last.
Healthy habits that you might want to track can be simple, like aiming for 10,000 steps a day or even tracking self-care.
Note: Self-care is important. If you want to learn more about it, check out my post on self-care.
A line graph is the best format to use for this journal. You can easily see the goals you are crushing.
Nutrition Bullet Journal
That’s right you can even track your nutrition in a bullet journal.
This can help you track carbohydrates, health fats, protein, calories, and fruits and vegetables.
By tracking your nutrition, you can ensure that you are having healthy balanced meals. Or it can show you what changes you need to make.
It’s a good idea to add a section for cheats. This can help you satisfy some cravings you have and make it feel like you aren’t dieting.
Also, by adding and scheduling those cheats, it can help you to keep them to a minimum.
You can do this simple by writing the day and what you ate for each meal. For me this is the easiest format because there is so much that you can track.
I have seen others that write some out but use boxes next to the vegetables for example. So, if they had 2 servings of vegetables that day, they would fill in 2 boxes.
As always, it is what works for you.
Meal Planning Bullet Journal
And of course, you can do your meal planning in a bullet journal. This helps you to plan healthier meals.
You will be more likely to stick to it when it is written and planned out. Especially if you go shopping and have the ingredients already.
This will also save you time because you will not be struggling figure out what to eat. You will already have it planned.
And since it is written down, you don’t have to commit it to memory. All you have to do is look back in your journal.
Keeping your format simple, like the example shown, will help you to easily jot down your meals and refer to them later on.
This is a simple, yet huge way you can lose weight, that people often overlook!
Go check them out when you have time and I know you will learn something new!
Walking is something we do every day. But you probably don’t realize it can help with you weight loss.
It is recommended to walk 10,000 steps a day. This burns around 2,000-3,500 calories each week, depending on your weight and walking intensity.
Burning those extra calories means you could lose around a pound a week.
Just from walking!
So, grab a bullet journal and start making a habit of stepping more.
As you complete steps, shade it in on your journal and watch that weight drop too.
Bullet journals can be used to keep track of many different areas of your weight loss journey. Many people like to use them because they are quick, easy, organized, and helps them to be more productive.
And when it comes to the areas that you can track, there really is no limitation.
We covered many of the major areas that are commonly tracked. These included your weight, body measurements, water intake, sleep, nutrition, healthy habits and meal planning.
We also went over many different designs and ways you can set up each of these aspects that you can track. Being as simple or creative as you want, as long as it works for you.
And now that you know the many ways bullet journals can contribute to your weight loss goals, it is time for you to start designing your own bullet journal!