Two out three Americans are overweight or obese, according to 2008 figures from the Centers of Disease Control and Prevention. When you make the decision to lose weight, you are taking a leap forward in reducing your risk of developing chronic diseases such as diabetes and high blood pressure. Many people may find that losing weight is challenging. However, software can simplify the process. A 2010 study in the "Journal for Medical Internet Research" found that individuals using web applications were more successful at losing weight.
Step 1
Weigh yourself. In order to use your software, you will need to enter your current weight as a starting point. For consistency, weigh in at about the same time and the same day of the week, wearing no clothes.
Step 2
Take your measurements. Some software programs also consider body composition. They may prompt you to enter starting measurements for your waist, hips, and other body features, depending upon the specific software.
Step 3
Estimate your current activity level. Knowing approximately how active you are can help you identify areas where you can increase your calorie burn. Some software programs may have general categories such as sedentary, mildly active, very active, and athletic.
Step 4
Set a goal weight. Your goal weight should be a realistic number of pounds to lose. Some software programs may include ideal body size information based on your frame and height.
Step 5
Set a target date. Mayo Clinic recommends losing one to two pounds a week for safe weight loss. Your software program will help you track your weight loss efforts. Some programs may offer graphs or reports to visualize your success.
Step 6
Record your daily food consumption. Many weight loss software programs offer a food journal option to track your eating habits. A food journal is only as effective as you make it. To get the most out of your software, accurately record all the foods and drinks you consume.
Step 7
Track your activity. Successful weight loss includes both reductions in calorie intake and increases in activity. Your software will show the impact that exercise has on your weight loss plan.
Step 8
Follow up with weekly weigh-ins. An effective feature of weight loss software is the opportunity to motivate you with a record of your weight loss. The software can help you see the results of your efforts over time.
Step 9
Take your measurements weekly. If you are adding exercise, you may find that you are not losing pounds since you are building muscle mass. Taking your measurements helps you realize that your weight loss plan is effective even if the scale is slow to move. Your software will provide you with a total of inches lost.
Tips and Warnings
- Use your software daily to make tracking your food and activity a regular habit. Some web application software have mobile versions so you can still track your weight loss efforts even if you're not near a computer. Investigate customization options with your software to speed tracking.
- Don't fudge numbers when tracking with your software. In order to be effective, the software requires accurate record-keeping.
Things You'll Need
- Software
- Tape measure
- Scale
References
- Centers for Disease Control and Prevention: Obesity and Overweight
- "Journal for Medical Internet Research"; Associations of Internet Website Use With Weight Change in a Long-term Weight Loss Maintenance Program; K. Funk et al; July 2010
- Mayo Clinic: Weight Loss: 6 Strategies for Success
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