We recommend creating a journal to provide a detailed account of your feelings, thoughts, and emotions as you embark on the Hunger Free Forever program. You can construct your own journal or download our Success Journal. Here are the instructions for either:
Each morning fill in the date, write out your goal statement, and sign your commitment to this goal. Next, make a checklist to include the following so that you perform all of these essential items everyday:
- Write out goal statement
- Ask morning questions
- Recite positive affirmations
- Breakfast
- Mid-morning snack
- Lunch
- Mid-afternoon snack
- Dinner
- Evening snack
- Physical exercise
- Relaxation exercise
In order to help you achieve your goal, we suggest you to also document every food item you eat and everything you drink including snacks. Doing so helps you gain better control of your intake. It will also help to minimize cheating. Several studies have shown that keeping a food diary greatly improves your chance of success at weight loss.
Lastly, at the end of the day we want you to give yourself a grade:
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A+
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I ate all the right foods and didn’t cheat or overeat today. |
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B
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Mostly kept to my eating goals. I’m still losing weight. |
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C
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Cheated a bit or overate, but not too bad. I probably didn’t gain or lose weight. |
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D
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Cheated or overate and probably gained some weight. |
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F
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Fell off track and likely gained weight today. |
Obviously, we want you to be an A+ student and our plan sets you up to be one. You will notice that we have included a total of six meals. In addition to breakfast, lunch, and dinner, we want you to enjoy 3 low-calorie, nutritious snacks. Why? To lose weight, you absolutely must make your body and brain feel like it is well-nourished. If you get hungry, you are more likely to overeat. We want you to feel satisfied at all times.
In addition to the daily diary, we want you to fill out a weekly progress report.
If want to make your own progress report, simply record your weight at the same time each day. At the end of the week, add up all recorded weights and divide by seven to give you your average weight. Subtract that number from your starting weight. Next, subtract your weight loss this week from the average weight loss from the previous week to determine this week’s weight loss.
It is also a good idea to measure your waist and hip measurements each week and note the changes there as well. Determine the waist to hip ratio by dividing the waist measurement by the hip measurement. For men, a ratio of .90 or less is considered desirable. For women, a ratio of .80 or less is considered desirable. To measure waist circumference comfortably measure the distance around the area one inch above the belly, button. To measure hip circumference, comfortably measure the distance around the largest protrusion of the, buttocks.
Download the Success Journal here. (right-click and "save target as")
Download the Weekly Progress Report here. (right-click and "save target as")
Don't have Adobe Acrobat? Download it here.