Food & Fitness

Keeping track of your food, drink, and activity for a week or two can help you lose weight and stay active. For a week or two, write down what you eat and drink, plus your physical activity.

Then, review your food and activity tracker. Use it to see where the extra calories are in your diet. Are they coming from the samples you try at the grocery store? Or the snacking you do in front of the TV?

How much physical activity are you doing these days? Is there a way to add more into your routine? Use this information to build your weight loss plan.

You may want to continue to track your food and activity if it helps you stick to your plan.

My Food Tracker

Use this chart to keep track of what and how much you are eating. The American Diabetes Association also has a free online tool called MyFoodAdvisor, which is another way to track your calories and carbohydrates throughout the day to see if you are reaching your goals.

My Physical Activity Tracker

How often do you participate in physical activity? How hard are you working? Are you building up and pushing yourself over time? Think of ways to incorporate more physical activity into each day and use this chart to keep track of your progress.