When endeavoring to lose weight, tracking your progress is important for determining success and staying motivated. Losing even 5 to 7 percent of your total body weight can be beneficial in the battle to get down to a healthy size. This loss can improve your quality of life and significantly reduce the risk of weight-related health problems, such as diabetes and hypertension, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Tracking the percentage of total body weight lost is a more meaningful practice than tracking pounds lost, as the latter reflects widely different achievements for people of varying weights.
Step 1
Weigh yourself at the same time every morning, without any clothing on, after using the bathroom, and before eating or drinking anything. Place the scale on a flat, hard surface, at least a few inches away from the wall. Record your weight with the date in a weight loss journal, spreadsheet program or other preferred tracking method.
Step 2
Subtract your current weight from your originally recorded weight to determine your weight loss in pounds. Do this once every two weeks to consistently monitor your progress. For example, if you began recording your weight at 230 pounds, and you now weigh 200 pounds, you've lost 30 pounds.
Step 3
Divide the number of pounds you've lost by your original total body weight. A calculator is best to get the decimal figure: 30 divided by 230 equals 0.13.
Step 4
Multiply the decimal figure by 100 to get a percentage. In the example, 0.13 multiplied by 100 equals 13. So, if you started at 230 pounds and have since lost 30 pounds, you have lost 13 percent of your total body weight.
Tips and Warnings
- Aim to lose 1 to 2 pounds a week, as this is the optimal rate for safe weight loss, according to the Mayo Clinic. This requires burning 500 to 1000 calories more than you consume on a daily basis.
- Weighing yourself on a scale that is on top of a carpet can throw off readings by up to 20 pounds, cautions Lisa Johnson, a certified personal trainer and affiliate member of the American College of Obstetrics and Gynecologists.
Things You'll Need
- Scale
- Weight loss journal
- Calculator
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