How do I Track Weight Loss?

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  • Written By: Luke Arthur
  • Edited By: C. Wilborn
  • Last Modified Date: 15 December 2019
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In order to track weight loss, you need to develop a system that can easily show you how much weight you have lost over a given period of time. This system should integrate with your weight goals and objectives. In addition to being able to track weight loss, you should also be able to track the steps that you have taken to lose weight. For example, tracking your food intake and exercise routines can also be helpful in this endeavor.

It is important to consistently track weight loss when you are trying to lose weight. Without being able to see the progress you have made, the process can be very discouraging. Being able to see tangible results can help inspire you to continue to work hard to achieve your weight loss goals.

When trying to track weight loss, you need to develop a system that is easy and accessible. In many cases, using a spreadsheet or software program that is designed to track weight loss can be a good idea. For example, many cell phones allow you to download applications that can keep track of weight loss and calorie intake. This provides you with an easy way to enter your information and have access to it wherever you may be. If you do not have access to this type of application, you can also set up a simple spreadsheet on your home computer.


In addition to keeping track of the pounds that you have lost, you should try to integrate your weight-loss goals into the tracking system. This will allow you to map out your progress and see how far away you are from reaching your objectives. The process of goal achievement involves tracking your progress and altering your course if you see any obstacles.

You should also try to keep track of the number of calories that you consume on a daily basis. Many of software programs will allow you to easily do this by selecting foods that you have consumed. This will help you to stick to a strict caloric intake everyday and consistently lose weight.

In most cases, individuals who are trying to lose weight will be implementing an exercise program as well. As part of your weight-loss tracking, you should also keep track of what exercises you are doing. Many software programs will allow you to enter this information, and may even be able to provide an estimate of how many calories each exercise burned. Sticking to a specific work schedule will increase your effectiveness.


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Post 3

@Iluviaporos - Some people are more obsessive than others about this kind of thing. If you're the type of person who will get depressed if they don't meet a specific goal every time they measure themselves, I actually think the solution is to stop measuring.

A fat loss diet will work whether or not you're tracking it and the point of any good diet is to change your eating habits permanently. Tracking it just makes it feel more temporary in my opinion.

Post 2

@bythewell - I know that some people do better on a fitness kick if they can keep track of every detail, but I would urge everyone to be cautious about tracking weight loss by using scales every day. It is all too easy to fall into the habit of reacting to the slightest increase or decrease, by punishing or rewarding yourself and that is a very bad idea.

Your weight will fluctuate naturally every day depending on how much water you've drunk, how much food you've eaten, and even how much sweat you've lost. If you get depressed every time the scales seem to tell you that you have "gained" a few ounces, then you're going to be less motivated (or possibly, over motivated and end up hurting yourself).

It's much more healthy and reasonable to keep track of your weight by measuring it each week rather than every day.

Post 1

Just remember that weight loss is often accompanied by muscle gain, so sometimes the scales aren't the best and most reliable method of tracking weight loss. If you use the scales and measuring your waist and hips with a measuring tape that is usually fairly reliable, because each will make up for the other method's drawbacks.

I usually keep track in an Excel document, because it makes it easy to add up weekly totals and figure out what is working and what isn't.

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