Have you heard the saying – what gets measured gets done?
I would say it applies to most of us, and it certainly applies to our health and weight loss journey.
There are many ways to measure and record your goals and results.
For example, you can buy one of these beautiful magazines on Amazon that will give you everything you want to measure in advance.
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Or you can buy a bullet journal or bullet journal and decide for yourself what you want to measure. (Click the pictures to check them out on Amazon).
One like this if you want to be conservative about what purpose you’re using it for…
what is bullet magazine
It’s a logging system developed by designer Ryder Carroll to keep track of his thoughts, ideas, and to-do lists.
called his system Quick registration. If you want to know more about her, you can find his book here.
In a simple book containing only points, he found a way to organize his life easily. He can keep track of anything that happens in his daily life. He can easily organize daily events and plan ahead in the same journal.
It has since become a fashionable way to record, organize, and plan all kinds of things.
I won’t explain exactly how it works but check Rider’s YouTube channel If you want to know more.
or check out This board is Pinterest To see how it is used in practice by other readers like you to achieve their goals.
You’ll find many names for these journals – bullet journals, grid journals, bullet journals, or BUJO (bullet journal for short).
But for now, let’s go ahead and see how you can best apply it on your keto journey.
How can Bullet Journal help me get healthy and lose weight?
When you decide to get healthy or lose weight, you usually have a goal in mind.
For most of us, this looks something like:
“I want to lose 20 pounds.”
The goal of journaling is to write down your goal and then track and measure it in an organized manner. You can use your journal to reflect on your progress and adjust your approach.
When you write it, you can:
- see directions
- Identify the actions or habits that sabotage your efforts.
- Determine what you need to do to best support your journey.
This way, you have the data needed to make better decisions and easily change course.
Remember that the goal of journaling is quick recording. You don’t want to devote a lot of time to journaling and journaling every day.
So set 1 to 3 goals and then record your results so you can track and measure them.
Not sure if writing down your goals would help you? then Read this article by Josh Carlisle.
It has long been said that writing down your goals can make you more accountable and often improve your performance.
Clear goals can help you focus and avoid distractions. When you consistently measure these goals by tracking results, it can be easier to beat cravings and beat the constancy of weight loss.
Not convinced that creating and applying a bullet journal for weight loss can really help you lose weight?
Then my question to you is –
Are you happy that you are achieving your health and weight loss goals and already have a regimen that is working well for you?
If you do, keep doing what you’re doing. Focus all of your energy and attention on what really works for you!
But if you don’t –
What can you lose if you try it?
There is a good reason why the bullet journal has become a phenomenon today.
Steps to Create a Keto Dot Journal
First, there are no set rules! Design it with you and your needs in mind!
Do whatever works for you!
Let’s start with the tools you’ll need, think about why, and define your goals. Then we can look at how to set up your journal, and finally, let’s talk about rewards.
We’re discussing setting up your journal to support your keto journey, but the steps are really the same and not your goal.
1 – Your Dot Journal Tools
All you really need is a piece of drawing paper, a pen, and a ruler. But you can make your diary as complex as you like.
To get started, get a simple diary. The 6 by 9 is my favorite size because it’s small enough to carry with me.
I assume you already have pens, crayons and a ruler.
So, there you are, just go ahead.
But if you want to get creative, you can use stencils, masking tape, and stickers like these…
2- Be clear about the reason
I’m assuming you’ve already decided to “go keto” and have all the information you need to move on. If not, you’ll want to start with Shopping list.
Be very clear about why you are deciding that keto is the right approach for you. For many of us, the reason is more than just weight loss. It is often the need to overcome adverse health conditions or to have the energy to play with our children.
When I make a journal, I also use a page or two to emphasize my “why”. You have determined exactly what the reason is. I am a special person, and I clearly say how I will feel when I achieve why.
Also, be sure to add a picture of what it will look like when you get to where you want to be.
3- Set your goals
Decide what you want to achieve, then decide what you would like to do to achieve that goal.
Objectives should be very clear, measurable, and have a specific deadline.
So I want more power is something you might really want but it’s hard to measure. Add how you feel or how active you are as a secondary daily tracker so you can gauge whether you’re gaining energy over time.
Start with fewer goals instead of many. The more you can focus on one goal, the better.
But let’s start by setting simple, actionable and measurable goals. If you have a lot of weight to lose, let’s start with the following example:
My goal is to lose/ shed 50 pounds over the next year or wear a size 4.
This is a commendable goal, but it is not specific enough on a daily basis to achieve it.
Therefore, the next level would be to break this goal down into achievable sub-goals.
I want to lose 5 pounds per month. Then track daily, weekly, or monthly.
To achieve this goal by following the keto diet, you know you need to do the following:
- Achieving a 75/20/5 ratio of macronutrients
- Limit your net carbs to 20 grams per day
- Hydrate properly
- Eat enough salt
- Electrolyte balance
- Move or walk/exercise most days
So, these all become very specific sub-goals of your main goal.
If you want to work with more than one goal, consider a fitness goal or challenge and a personal development goal.
Committing to preparing what you eat, how you feel, and everything else you choose to document and write down regularly is a goal in itself. So, make this your second goal.
Another thing, the year is a long time. So, maybe every month or so focus on a sub-goal. For example, it is important to focus your attention on your food and hydration when starting keto.
After the first month or two, you may want to consider fitness challenges. For example, I tried board challenge.
Starting with a weight loss challenge or a tailored meal plan can be a powerful way forward.
Consider a personalized meal plan like this.
4 – Prepare your journal
How do you start?
Start with a table of contents or index page. These should be the first two pages of your journal.
Whenever you include a new page in your journal, add the name and page number to the index. This way, you can stay organized and know where everything is.
Add a vision or why page.
Add a page with your primary goal and start working on your smaller scale goals.
Next, you’ll want to create a planning and tracking system.
First, decide what you want to record, plan and track. Here are some ideas:
- Weight loss and weight
- lost inches and inches
- meal planning
- Shopping Lists
- Favorite meal ideas or recipes
- Monthly, weekly and daily calendars
- To-do lists
- target tracker
- Food, breakfast, lunch, dinner and snacks
- Carbs or net carbs, protein and fat
- Fitness and exercise log
- EXERCISE CHALLENGES
- daily steps
- Water or water tracker
- Mood and feelings
- sleep tracker
- Side Effects and Symptoms of the Keto Flu
- intermittent fasting
- Supplements taken
What you write in your journal doesn’t just have to relate to your health journey. You can also add a spending history, books read, movies you watched, or anything else you want to jot down.
You can write about what you are grateful for each day, including your favorite quotes or anything that makes you happy or excited about life.
5 – Rewards
Think of the rewards!
Consider adding short-term non-food rewards to your plan as you begin to reach your goals.
Rewards, like a piece of clothing. If you are losing weight, you will probably need new clothes.
Or maybe a massage. Whatever is important to you and will help motivate you.
What can be measured can be done!
So go ahead, set up your journal to plan and measure your weight loss results.