Content

• Steps
• Method 1 of 4: Weigh yourself
• Method 2 of 4: Create a spreadsheet in Excel
• Method 3 of 4: Download a Weight Loss Chart from the Internet
• Method 4 of 4: Track your progress online and on mobile
• Tips

A healthy weight is a key aspect of a healthy lifestyle. Being overweight can cause serious medical problems such as heart disease, diabetes, stroke, and joint pain. Start weighing yourself regularly and keep track of your weight loss process to achieve long-term success.

Steps

Method 1 of 4: Weigh yourself

1. 1 Weigh yourself regularly. Research shows that weighing yourself daily can help you achieve your desired weight loss results. This will begin to account for your progress on a daily basis.
   • Weigh yourself each day to find out which exercise and food is best for you.
   • If you've had an eating disorder like anorexia or bulimia, then don't weigh yourself every day to avoid triggering another bout of the disorder.
2. 2 Weigh yourself at the same time of day. Most doctors recommend weighing yourself in the morning because your weight can fluctuate during the day.
   • Weigh yourself in the same clothes. It is best to weigh yourself without clothes, because heavy boots, jackets and other things will be reflected in the extra pounds on the scales.
3. 3 Buy a scale. If you want to weigh yourself every day at home, then you need your own scale. The most common are digital scales; after weighing, they display the numerical value of the mass in the set units on their small screen.
   • There are also column scales with a balance bar, but they are too high and bulky. These scales will be inconvenient to use in a medium-sized bathroom.
   • The scales can be purchased at hardware stores or online.
   • If you don't want to buy a scale, you can weigh in at the gym if you have a membership.
4. 4 Weigh yourself. Step on the scale. Stand straight with your feet parallel and shoulder-width apart. After a couple of seconds, your weight will be displayed on the scale.
   • Record the weight immediately after weighing, as long as you remember exactly the value. You can enter the numbers in the weight loss table or simply write them down in a notebook or on a piece of paper.

Method 2 of 4: Create a spreadsheet in Excel

1. 1 Create a new document in Excel. Microsoft Excel is a spreadsheet program that is compatible with Windows and Mac OS computers and the iOs mobile operating system. It allows you to make calculations, build graphs and diagrams based on the data entered in the table.
   • Move the cursor to the top two left columns of the table. Name the first column "Date" and the second "Weight". After weighing in, enter the date and current weight. Don't worry if you only have information for a day or two so far.
   • If you are satisfied with the simple fixation of the weight and the corresponding date, then continue to record the results in these two columns.
   • If you don't have Excel, you can also try the free Google Sheets app, which is available online. Just search for "Google Sheets."
2. 2 Create a weight loss line chart. If you turn the entered values ​​into a line graph, then you will immediately see all the ups and downs from your weight loss log.
   • Open the Excel tab ribbon, go to the Insert tab and look for Charts. You will see various chart templates in the upper left corner of the table.
   • Select the “Graph” item from the available options. Click on the corresponding icon to see different graph options. Select the Plot With Markers option.
   • Then name the X and Y axes. Find the Select Data item in the menu bar. You can also right-click on the graph and select the desired item. You will now be able to specify the columns to include in the graph, as well as name the X and Y axes.
3. 3 Modify your table. The advantage of your own table is that you can add additional values ​​to it, such as heart rate, waist size, blood pressure, and even mood.

Method 3 of 4: Download a Weight Loss Chart from the Internet

1. 1 Go to Google and search for "weight loss table". If you don't want to create your own spreadsheet in Excel, you can download ready-made Excel templates to help you track your progress.
   • Open your favorite search engine, enter "weight loss table" and click the "Search" button. Various options will appear in the search results.
   • You can download ready-made Excel spreadsheets to your computer. After that, you will need to enter all the data (height, weight and dates) in the appropriate columns.
   • If you do not want to fill out the table in digital form, you can download and print the form of the table, and then manually record all the data.
2. 2 Enter data regularly. After loading the table, do not forget to enter all new data in it daily. You can even set a reminder on your computer or phone.
3. 3 Save your work. If you have loaded a table template, then it must be saved after each data entry. You can also store your spreadsheet in one of the cloud services like Dropbox or Google Cloud. This way you will save your data even if your computer crashes.

Method 4 of 4: Track your progress online and on mobile

1. 1 Find a site where you can track your weight loss progress. On different sites, you can track not only your weight, but also the number of calories in food, mood, exercise and eating habits.
   • Use sites like Diet & Diary, Fit Day, My Fitness Pal, and more.
   • Sites like these often have a variety of ways to communicate, such as message boards and blogs, to help you get the support and motivation you need from other users.
2. 2 Use a smartphone app. It is possible that you use your smartphone more often than your computer or notebook. Studies show that weight loss apps help users achieve good results.
   • Depending on the operating system of your smartphone (Apple or Android), use the iTunes or Google Play app store to search. Popular apps include My Fitness App, Locavore and Endomondo.
3. 3 Streamline your needs. The advantage of sites and applications is that they allow you to track various aspects of weight loss, not just the pounds gained or lost. It will be easier for you to follow the plan and control yourself if all information is stored in one place.

Tips

• Some studies show that regular weight management can help you lose weight in the long term, but not all researchers agree with this conclusion.
• You may not want to weigh yourself every day in the process of losing weight. According to a number of studies, this approach does not become a successful motivation for losing weight. If a person does not see quick results or does not lose weight at the desired rate, he may become frustrated and lose interest in this venture. You can monitor your weight every week or every month.
• If you have an older version of Excel, you can use the “Chart Wizard” to create graphs. Click on the diagram icon on the toolbar and follow the prompts.