#WEIGHT LOSS TRACKER GRAPH TEMPLATE HOW TO#

In the long run, graphing can be the single most important part of your weight control efforts. Remember, today’s weight is an important bit of information, but not an indication of the success of yesterday’s weight control efforts. Fat weight changes much more slowly than does water weight, so water weight changes will overshadow fat changes on a daily or even weekly basis. Your weight may go down the day after you overeat, or up the day after your diet and exercise were perfect. The individual data points are just to show you your trend. You will learn to understand these variations and use the overall trend to guide your weight control plan. At any time though, your graph will show ups and downs because of changes in fluid balance, differences in fluid intake from day to day, level of physical activity, and weight of undigested food. The beginning of a weight loss effort is when weight graphing is most fun, a good time to start the habit. List successive weights up and down from there, one pound per line, higher weights at the top.Įach day, go up the line above that day until you are on the same horizontal line as your weight that day, and make a dot. Connect the dots with a solid line. The example below shows someone who started graphing on the 10th of the month at 178 lbs, weighed 178.5 on the 11th, 177 on the 12th, 177 on the 13th, 177.5 on the 14th, 177 on the 15th, 176 on the 16th, etc. Write in your first weight next to the third line from the top. The left vertical line will show a range of your weights. The bottom horizontal line shows the days of the month. Most of us are lighter immediately after voiding when we get up in the morning. Weigh at the same time under the same conditions every day. Don't worry if your scale shows a weight different from other scales. Get a good scale. Get on and off it at least three times to see that it gives a consistent reading. Put it on a level, hard surface at home. Graph, both during the weight loss phase and for long-term weight maintenance.

#WEIGHT LOSS TRACKER GRAPH TEMPLATE HOW TO#

Instructions on proper weighing and how to track your weight on your weight Prefer to weigh only once per week there is evidence that weighing daily isīest, but the most important thing is that you weigh yourself consistentlyĪnd at least weekly, even if you think your weight will be up. On your weight graph, regardless of which graph you're using. Some people Now, weigh yourself consistently, preferably every day, and record each weight In PDF format and instructions on how to keep a weight graph are Phase, you will want to use the long-term phase graph. If you've lost weight and are ready to enter the weight maintenance Weight (versus maintaining weight), you will want to use the weight loss phase WeĪre providing you with two weight graph options.

Technique is to keep a visual record of your weight.īy printing one of our blank weight graphs below (click on the image). Your weight if you can't see where it's going. Can't drive a car if you can't see where you're going. You can't control

Weight loss tracker graph template