Whether weight loss is your New Year's resolution or if your clothes have begun to fit tighter than usual, you should start by setting a weight loss goal. However, once you develop your weight loss plan, it is important to track weight loss in order to gauge whether the components of your plan are effective. Weight loss doesn't happen overnight so it's important to be consistent in order to meet your goal.
Step 1
Purchase a calendar based on your preference. Some people prefer a wall calendar that can be hung on a bulletin board or the refrigerator; while others prefer a planner-type calendar that they can carry in their purse or bag. Regardless of your preference, just ensure that a grid-style calendar is included.
Step 2
Calculate the amount of weight you want to lose. Determine your target weight. Subtract your target weight from your current weight. The difference is the amount of weight you wish to lose.
Step 3
Set an appropriate time frame for your weight loss plan. MayoClinic.com indicates that losing 1 to 2 lbs. per week is considered a healthy amount of weight loss. Therefore, the time frame chosen should be realistic to ensure that the weight loss is healthy. For example, if you wish to lose 15 lbs. and aim to lose 2 lbs. per week, it will take a minimum of eight weeks to reach your goal. This time frame is a general guideline and may vary. Increased exercise, a reduction in calories or specific factors such as age or metabolism may cause you to lose weight at a varied rate.
Step 4
Establish the date you wish to start your weight loss plan. It can be easier to start at the beginning of a week, such as a Sunday or Monday. Record your current weight on the date of your choice.
Step 5
Weigh yourself on the same date the following week. Record your weight on that day as well as the number of pounds lost, if any.
Step 6
Use an electronic tracking mechanism if you prefer a more automated method for weight loss tracking. Microsoft.com offers an electronic template that comes with pre-populated formulas that help you to calculate your weight loss (see Resources).
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