A journal can range from a ream of paper or notebook to an online template. Choose something that inspires you or promotes positive feelings and is easy to maintain. If you choose to use your computer, make sure your file is easily accessible, perhaps placing it on your desktop.;
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List things such as your starting weight and height, measurements and body mass index (BMI). The inside cover of your journal, or the first page of your online journal is a good place to list these things.
Choose a time once a week to check your statistics to see if there is any change.



Make this the first page or 2 of your journal so you will read it daily.
Make goals attainable, so you will not become discouraged. Consider multiple goals: short term, medium term and long term.
Start with easy goals, such as drinking 8 glasses of water per day, or giving up midnight snacks.



Think about how you can achieve these goals. What is realistic and what can you incorporate in your schedule?

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Note the type of exercises that you do, distances, times, and sets--if strength training.



This is the area where you will keep track of your daily food intake. List the days of the week, times of the day and pertinent information about food nutrition. Include calories you consume and other facts you want to keep track of, such as carbohydrates and fats.
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This can be used for keeping reminders, noting how you are feeling on a particular day or other factors that might influence your fitness program.
Decide where you want to keep your journal.
Note your starting statistics.
Define your fitness goals and list them in your journal.
Define how you want to achieve your goals.
Add an exercise diary to your journal.
Add a food diary to your journal.
Sit down and review your journal once a week to identify things that are working for you and things that may need to be adjusted or changed.

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Set aside several pages for notes.
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