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Your feelings can be super useful information when on your weight loss journey.It's easy to focus solely on physical changes. But your emotions play a massive role in how successful and sustainable your weight loss journey is.
Tracking your mood can reveal valuable insights, such as recognising that stress often leads to late-night snacking, allowing you to plan healthier coping strategies. Helping you see patterns, overcome challenges and celebrate progress beyond numbers alone.
Emotions influence the choices you make every day, especially around food and movement. Stress, boredom, sadness or joy can directly affect your eating habits and activity levels. Noticing how you feel before, during and after meals or exercise provides clues about why certain days are easier than others.
Have a quick think and write this down: When did you last make an eating choice because of how you felt emotionally, rather than actual hunger?
A mood scale is a straightforward way to track how you're feeling each day. It doesn't have to be complicated. A simple 1 to 10 scale works well:
You can use this scale once daily, or even multiple times a day to pinpoint emotional shifts more clearly.
Start by checking in with yourself once or twice a day, maybe morning and evening,to note how you feel. Record your mood number alongside brief notes about what's happening in your day. Things like sleep quality, work stress, family interactions or even the weather can provide context.
Try it now: What’s your mood score right now and what might be influencing it?
Set a regular time each week, such as Sunday evenings, to review your mood entries. Having a specific time to reflect helps you consistently spot patterns and makes mood tracking even more useful.
After a week or two, review your mood entries. You’llprobably start to see patterns. Maybe you notice certain triggers that consistently lower your mood, like lack of sleep or skipping meals. Or perhaps there are positive patterns, like feeling better after a short walk or when chatting with a friend.
Think about this: Have you ever noticed emotional triggers influencing your food choices or motivation to exercise?
Once you identify patterns, you can start using them practically. If tiredness often makes you snack mindlessly, prioritise sleep or have healthy snacks ready. If stress at work leaves you drained, plan a short relaxing activity afterwards, like listening to your favourite playlist or stepping outside briefly.
Try setting a simple action right now: Pick one mood trigger you'veidentified. How could you proactively manage it this week?
Remember, everyone has emotional ups and downs. Tracking mood isn't about aiming for constant happiness; it’s about understanding yourself better. It's fine and totally human to have days where your mood score dips. What's important is recognising these moments and gently adjusting your approach without judgement.
Consider this: How do you typically react to low moods? Could you be kinder or more patient with yourself during those times?
Mood tracking also highlights non-scale victories. Improved mood stability, reduced anxiety or feeling more energetic can be fantastic signs of progress. Celebrate these emotional improvements as seriously as any physical ones. They're proof you're on a healthier path. Consider sharing these emotional wins with someone supportive, as acknowledging them openly can reinforce your achievements even further.
Think about one recent emotional improvement you've noticed since starting GLP-1. Take a moment to acknowledge and appreciate that.
Choose a tracking method that feels effortless. Try different methods at first, such as a dedicated notebook, your phone's notes app or even voice memos. Experiment to see which one genuinely fits best into your daily routine. Consistency matters more than complexity, so pick the one you're most likely to stick with long-term.
Quick task: Choose your mood tracking tool now and make your first entry to start building the habit.
Next time you feel a strong emotion, pause briefly. Ask yourself what's behind it and how it’s influencing your choices. This simple habit of noticing and reflecting can empower you to handle emotions more constructively and make your GLP-1 journey smoother and more sustainable.
