When you're dedicated to losing weight, seeing your progress may be one of the most motivating parts about shedding the pounds. Learning how to track your weight loss in a variety of ways can help you go forward with your transformation and help you see just how far you've come. Whether you're addicted to your smart phone or prefer a more old-fashioned, visual approach, you can track your weight loss and know exactly how close you are to your goal at any given time.
Step 1
Keep a diet and exercise journal. The U.S. Library of Medicine recommends keeping an exercise journal to see what overeating triggers you might have, as well as to document your successes, be they big or small. Write down your starting weight, and then weigh yourself weekly and record it in your journal to see the change in your weight over time.
Step 2
Use an online weight tracker, like the ones found on SparkPeople.com and WeightWatchers.com, or use an application for your smart phone (see Resources). All allow you to input your starting weight, diet plans and weight loss goals, and then help you keep track of your success and goals for the week. You can get data on percentage of weight lost, inches lost and other tools that will help motivate you to keep going.
Step 3
Join a weight loss group. There, you'll be able to participate in weekly meeting weigh-ins, that can help you keep track of your weight and see how far you've come. You'll also receive the support of people like you, who are trying to lose weight.
Step 4
Track your weight loss by your tape measurements and the way that your clothes fit, says "Today" nutritionist Joy Bauer. Measure your chest, waist, hips and thighs before you embark on your weight loss program, and then measure each week to see the inches drop. You can track your weight loss simply by how your jeans are fitting, and how you feel.
Step 5
Remind yourself of your weight loss success. An article in the "Grand Island Independent" focused an a special bracelet that helps you to track weight loss success by swapping out numbers on a bracelet to reflect the weight loss. It's supposed to help you remember your goals and keep going forward, but it can also help you track your weight loss in manageable 2-lb. increments.
Things You'll Need
- Tape measure
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