Taking steps to improve your health by losing weight -- if you are overweight -- and lowering your blood pressure -- if you have high blood pressure -- can help to improve your quality of life and longevity dramatically. Losing weight can decrease your risk of stroke, heart disease and cancer, says endocrinology specialist Dr. Michael Jensen. Keeping track of your weight loss and blood pressure will ensure that you continue to take the right steps to reach your goals.
Record Your Data
Step 1
Weigh yourself. Taking your weight at a consistent time of day will help to account for small water weight fluctuations. Use the same scale every time, weigh yourself nude and record the results in an Excel spreadsheet.
Step 2
Take your blood pressure. Use your cuff to measure your blood pressure after two to five minutes of relaxation. Record the number in the Excel spreadsheet.
Step 3
Make a graph. Use the information in your Excel spreadsheet to create a line graph at the end of each month for easy viewing and tracking. Graphs should be plotted monthly.
Make a Graph
Step 1
Enter all your weights into one column, under the heading "Weights." All your weights should be entered into a vertical column with the date next to them.
Step 2
Enter your blood pressures in to one column, under the heading "B.P." Enter the data for your blood pressures in to the column immediately next to your weight.
Step 3
Create a graph. Highlight all the data you have entered, and press the "Graph" button on your toolbar. Select the picture that displays two distinct lines that are connected by data points.
Step 4
Change the look of your graph. Once you have chosen the type of line graph you want, scroll through the tabs and change the headings that correspond to both your weight and blood pressure. Press "OK" and save the finished product.
Tips and Warnings
- Using an electronic method will help you track your results more accurately.
Things You'll Need
- Excel spreadsheet
- Blood pressure cuff
- Scale
