Weight Loss Tracking

Now that you have set your goals, let's set up a weight loss tracking system to help you track your progress.  This can be as complex or as easy as you want to make it.  It can also be high-tech or low-tech.  As with this whole process, it is up to you to determine what works for you.

Weight Loss Tracking Process

Tracking your weight loss is an exciting process that begins with a starting weight.  Just as you set up specific, measurable goals for weight loss, you need to get a starting weight so that you have a point of reference.  Get yourself a good bathroom scale.  I recommend one in the $25 - 50 range.  Below that may not be as accurate as you need.  Record your starting weight.  I'll get to the recording options later on this page.

Before we go any further, I want to stress to you the importance of not obsessing over your weight each day.  Our weight varies during the day and from day to day normally.  If you are constantly on the scale, you could be easily disappointed and that could cause you to give up hope and stop the program before you even get truly started.  I recommend weighing yourself no more frequently than ONE time per week.  Use the same time and day each week; whatever day fits your schedule.  In my experience, I went every couple weeks.  It was more fun to see bigger chunks of weight being lost. 

The more over weight you are, the more you may lose during a given measurement period.  That, however, will move and change as your body changes.  Focus, initially, on the fact that you ARE losing weight, not by how much.


As you can see from the samples to the right, there are any number of ways to chart your progress.  If you want to keep it simple and/or always visible, a wall chart with your progress written on it will do just fine. 

If you are the type of person who loves your electronic gadgets and tools, you can create a spreadsheet using Excel or Open Office.  From that spreadsheet you can create all sorts of charts and graphs. 

Again, whatever tools motivate you, use them.  The key is to enjoy the process as much as you can.

Here are some already-available weight loss tracking charts that you may want to consider:

  1.   Printable charts - Print and fill out manually.
  2.   Weightchart.com - a free-membership charting site.
  3.   Downloadable Excel Chart - Just type to fill in the blanks.

Whatever you choose, be sure to track your progress toward your goals.  You will love watching the weight come off!!

› Weight Loss Tracking