Studies show that more people succeed with weight loss when they keep a daily record. So if you are counting calories, starting an exercise program, or working out keep a daily record of your progress. This will motivate you and keep you going. 

Calorie Tracker

With the calorie tracker you keep a record of what you eat and total calories. The program (a simple excel spread sheet) does the work for you. You input the day, the meal, what you eat, and total calories. The program adds it all up for you for the day. Also there is an average section and a chart that shows you your progress for those of you that like charts.  Before you load it to your computer just open it to see how it looks. If you like what you see then click on it again and save. So you can find it save it to your desk top. That way you can have easy access to it everyday.  Keep records and have it accessible so you can not fail.

 Calorie Tracker.xls is in excel format, I inserted some examples to show you how it works.

Exercise Diary

While keeping an exercsie diary you are able to monitor you progress daily weekly and or monthly. When you plan your exercises you have now set a goal for the week. Instead of going to the gym and wondering what you are going to do you look on your Diary and know what you want to do.  Also by checking with your daily calorie intake you can calculate what exercise you need to do to counteract. Remember 3500 calories burned is one pound of fat. You want to burn more calories then you take in. That is one purpose of keeping a fitness diary. Below there is two forms one is your new exercise diary and the other is a handy little chart for exercise and how many calories burned per hour.  

Exercise Diary.doc this is your new exercise diary. You input what exercise you did, how long you did it, and how many calories burned.

calories burned.doc this is your chart with exercises, and calories burned per hour for each.

Worh Out Diary

As with dieting and exercise it is a good thing to record you work out routines and progress. This helps you keep track of what you are doing. It helps you make adjustments wheter big or small to get the most out of your workout. Also by keeping a diary you can see the improvements you are making, analyze your work outs, and share your success.

 Work out Diary.doc this is your work out diary. It is a simple format almost exactly like the exercise diary.  

You can leave them on your computer's desk top, but I recommend printing them out. When you print them you can take them with you, or better than that (highly recommended) hang them on your refrigerator. If you dont like that idea hang them some where that you will see them all the time. 

Keeping records is your best route to success. Use the Calorie Tracker to calculate your calorie intake and then use the Exercise Diary to determine how many calories burned. All three documents work together.   

 Remember if you think you can or think you cant you are right.