Tracking your weight loss goals is one way to stay motivated during your weight loss journey. When you decide on your weight loss goals, you must set goals that are realistic for you. You should set a long-term weight-loss goal and short-term weight loss goals to help you get to the long-term goal. You should also set exercise goals to keep active. Generally, a good short-term goal is a weekly goal of 1 to 2 lbs., which is the recommended weight loss stated by the Centers for Disease Control and Prevention.
Step 1
Write your starting weight down on today's date on a calendar. When you need some motivation, you can look back on that day and realize that you made a positive life change.
Step 2
Take your measurements. Write these down in your calendar. For women, measure the thighs, hips, abdomen, bust and upper arm. For men, measure the thighs, abdomen, chest and neck. Use a flexible measuring tape to take these measurements.
Step 3
Plan an exercise routine and write it out on your calendar. Ideally, you should exercise 60 to 90 minutes on most days of the week, according to the American College of Sports Medicine. As you accomplish this almost daily goal, make a note in your calendar.
Step 4
Make note in your calendar of rewards for meeting your weight loss goals. Setting a reward for meeting that goal gives you a reason to stay on track. You can also make monthly rewards for meeting your goals the entire month.
Step 5
Weigh yourself once per week on the same day of the week and at around the same time as you took your starting weight. Because your weight can vary slightly over the course of the day, weighing yourself at around the same time each week is important.
Step 6
Measure yourself once per month. In some cases, you may see the inches falling off, even if the pounds are coming off slowly.
Tips and Warnings
- If you are motivated by pictures, you can take a picture once per month when you take your measurements and attach it to your calendar.
Things You'll Need
- Scale
- Calendar
- Flexible measuring tape
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