How to Keep Track of Weight Loss

Being overweight or obese puts you at high risk for a number of very serious medical conditions, including high blood pressure, stroke and diabetes. Losing weight is an excellent way to improve your health, increase your energy and improve your appearance. Creating attainable weight loss goals and keeping track of your weight loss will keep you motivated and provide clues as to whether your weight loss strategy is working.

Things You'll Need

• Notebook, journal, or spreadsheet to record weight
• Digital bathroom scale
• Fabric measuring tape

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Instructions

• 1

  Keep a journal or spreadsheet of your weight loss figures. Record your beginning weight, and then weigh yourself once each week after beginning your weight loss program. Do not weigh yourself more often than once each week, although you can weigh yourself less often, if desired.

• 2

  Weigh yourself at the same time of day each time you record your weight. This will help account for fluctuations caused by normal activities and diet. You should try to wear the same clothing or type of clothing every time you step on the scale.

• 3

  Track your body fat percentage in addition to your weight. Muscle weighs more than fat, which means you may actually be losing more inches and fat than the scale shows. The easiest way to track your body fat percentage is with tape measurements and online body fat (BMI) calculators. (See Resources)

• 4

  Remember that small ups and downs in weight mean nothing. A large meal or drink prior to weighing yourself can add several pounds to the scale. Keep this in mind, and try to weigh yourself before eating.

• 5

  Consider your menstrual cycle and any associated bloating or weight gain when tracking your weight. Some women may gain several pounds of water weight in the week leading up to their period. If you experience this degree of weight gain each month, make sure you factor that in when weighing or measuring yourself.

• 6

  Listen to your body. Regardless of what the scale or chart says, if you begin feeling fatigued or lightheaded, your body may be telling you to slow down on the weight loss and/or exercise.