Boot Camp Tip- How Nutrition and Exercise Journal Can Help -

Boot Camp Tip- How Nutrition and Exercise Journal Can Help


May 02

Boot Camp Tip- How Nutrition and Exercise Journal Can Help

Hi, I’m Julie Smith, a trainer with For this week’s tip I’m sharing my favorite smart phone app that makes accountability and goal tracking easier.

One of the most important things you can do to achieve your weight loss goal is journaling. A study from Kaiser Permanente found that people who kept daily food records lost twice as much weight as those who kept no records. The simple act of writing down what you eat encourages you to eat less.

Journaling is good habit but like most other things, if it’s not convenient or easy, we’re not likely to keep up with it. That’s why I recommend and use the LIVESTRONG.COM Calorie Tracker app. No matter where I am, I can log my food and fitness activities into my iPhone or Blackberry. You can also go online to LIVESTRONG.COM to access the tools and lots of great information on nutrition.

It’s easy to get started. You enter your age, weight and activity level, then set a weight loss goal and it will calculate your daily calorie target.

Then you simply enter your food. The app will tell you how many calories you’ve consumed and how many you have left for the day. This helps you make better decisions as you go through the day.

For example, based on my personal information, my daily calorie target is 1500 calories. Right now it is 7:00pm and I’m ready to cook dinner.  I check my progress and can see that I’ve consumed 66% of my calories for the day. The good news is that I have about 500 calories left for dinner.

The LIVESTRONG app also allows you to track your fitness activity and it subtracts the number of calories you have burned from your daily calorie intake. In this one app, you are able to track calories consumed as well as calories burned.  If you stick with it, and stay under your caloric goal, you’ll lose the weight.

If you have questions about journaling or need help analyzing your results, just ask any of the trainers at and we’ll be happy to help. Good luck with your journaling!

For more information on the Kaiser Permanente study: