Reaching your healthy weight is often difficult, but your health will depend on it. Indeed, being overweight is a risk factor in triggering certain diseases, such as heart disease, cerebrovascular accidents (stroke) or diabetes. No matter what method you choose to lose weight, it's good for your morale to weigh yourself regularly and keep track of that weigh-in to see progress.
Method 1 of 4: weigh yourself
Step 1. Weigh yourself regularly
Studies have shown that weighing yourself every day can achieve your goals, even if the daily progress is not spectacular.
- Even though it's hard to perceive, you might notice the connection between the efforts you put in and the weight loss you experience. You will see which exercises are the most effective.
- The other method is to weigh yourself once a week, it is much less restrictive. In addition, the variation in weight is clearer. Some studies have shown that weighing yourself every day is even demotivating, even discouraging, because the progress is not spectacular.
- Daily weighing is strongly discouraged for people with anorexia or bulimia. The lack of weight loss would risk relaunching their pathologies.
Step 2. Always weigh yourself at the same time of day
Specialists advise you to weigh yourself on an empty stomach when you get up. Indeed, under the effect of several factors, the weight tends to fluctuate a lot during the day.
- Do not eat or drink before the weigh-in, it will affect your weight. A glass of water is 120 g.
- Always weigh yourself dressed the same. If you want correct figures, you should preferably weigh yourself naked or with the same clothes, so as not to distort the measurement with thick shoes or a slightly thick sweater.
Step 3. Have a bathroom scale at home
If you need to weigh yourself every day, the easiest way is to have your own scale. Today, scales are digital. As soon as you step on it, the weight is displayed, then the device switches off automatically as soon as you step off.
- If you have the means and above all, space in your bathroom, you can purchase a sliding scale. They are good devices, but they take up space.
- Personal scales are on sale in pharmacies, supermarkets or on certain websites, such as Amazon or leboncoin.
- If you don't have a bathroom scale and don't want to buy one, you should know that you will find one in your regular gym.
Step 4. Weigh yourself correctly
Climb onto the board and place your feet parallel, slightly apart so as to occupy the entire board. On an electronic bathroom scale, in a few fractions of a second, your weight will appear in kilograms, to one decimal place.
To remember this, enter your weight immediately after stepping off the scale. If you have time, fill out your worksheet directly, otherwise write the weight on a piece of paper, you will post it when you have time
Method 2 of 4: Create a weight loss table in Excel
Step 1. Open a new Excel sheet
Microsoft Excel is an excellent spreadsheet that comes in PC, Mac or mobile versions. Thanks to it, you can draw up tables with your weight data and obtain graphs, curves.
- Move the mouse cursor over the column headers. You can, for example, call the first one, Dated and the second, Weight. If you have already recorded weighings, then you can begin to fill in the table, row by row. If you only have one weight, that's okay: you have to start well!
- This spreadsheet can be used simply as a document that you log your weight on, a kind of diary of your weight, without necessarily needing complicated functions like creating a curve.
- If you don't have Excel, don't panic! You can just as easily use Google Sheets, the spreadsheet from the American firm: this online spreadsheet is free. In the Google engine, type the query "Google Sheets" and click on the first answer.
Step 2. Create a curve of your weight
A spreadsheet has the advantage of making it easier for you to visualize quantified data, but also of transforming it into an evolution curve that will allow you to better assess your progress… or your temporary failures!
- Open the Excel ribbon by going under the tab Insertion, then choose Graphics. Different graphical models of your data will appear in the upper left corner of the spreadsheet.
- In the menu Graphics, choose the graphic titled Line. There, again, different line graphs will appear. Choose a curve with data marks.
- Name the "x" axis as well as the "y" axis. In the menu bar, click Select an option. You could just as easily have right-clicked on the curve, then choose Select data in the context menu. Thus, you will be able to select the data that will appear in graphical form. In passing, you can also give a name to each of the axes of the graph.
Step 3. Personalize your table
The advantage of creating your own table is that you can insert other data into it. Besides the date and weight, you can very well do other columns with heart rate, hip circumference, blood pressure …
Method 3 of 4: Download a weight loss chart
Step 1. Do a search on Google
Type "Excel Weight Loss Chart". If you find it too long and complicated to make a spreadsheet with Excel, you can easily download an Excel spreadsheet template that suits you.
- In your favorite search engine, type "Excel weight loss table", then validate. You can choose from dozens of sites.
- You can then download some Excel templates to your computer and choose the one that suits you. Once this is done, all you have to do is enter your data (date, height, weight) regularly in the corresponding columns already ready.
- If you prefer to have a table on paper, you just have to print the model and fill in the boxes with a pen, the principle is the same.
Step 2. Update your table regularly
It is all well and good to have a spreadsheet on your computer, but it is necessary, for it to be useful, to remember to fill it out regularly. The easiest way is to fill it in every day after weighing, otherwise you can program a reminder on your smartphone.
Step 3. Save your spreadsheet
As you will be using it for several weeks, even months, it is good, in order not to lose track of your progress, to save it elsewhere than on your hard disk, in case the latter should fail. You have the choice of storage: external hard drive, USB key or even remote storage services (Dropbox or Google Cloud).
Method 4 of 4: Track weight loss online and on a mobile device
Step 1. Find a website that will record your progress
Today, websites that allow you to record your weight abound, but competition requires, many allow you to record other data such as the daily number of calories consumed, the details of your meals, your current mood, etc.
- MonPoids.fr, Meskilos.com or Menunature.com are just a few of its sites.
- These specialized sites do not only provide you with tools for monitoring your weight, you will also find features that allow you to leave messages, read forums and react with other Internet users who are there for the same as you.
Step 2. Find an app for your mobile device
Today, it is more practical, in everyday life, to surf on your smartphone than on your computer or to have your notebook handy. However, studies have shown that weight loss apps have only relative success, but for some it can be a good stimulant.
Depending on the operating system of your device (Apple or Android), you will use iTunes or Google Playstore respectively to find and download the application that is right for you. Applications abound. Let us quote, for example, My weight curve, WeightDrop, Yazio…
Step 3. Be rigorous
You know, losing weight isn't just about losing a few hundred grams every day. It is a whole physical and psychic mechanism which is engaged. This is why these websites and these mobile applications are useful: they allow to compare or cross events which explain, perhaps, the weight loss. Therefore, knowing these interactions, you can act more effectively. The other advantage is that all the data is kept in one place.
- In this area, confusion reigns. If, on the one hand, some studies claim that keeping track of your weight in this way helps you achieve your goals, lose weight or keep your weight in shape, others claim that this is not the case.
- On older versions of Excel, there is a graphical wizard which, step by step, will allow you to create the graph you want. To activate the wizard, click on the graphics icon in the toolbar. Once launched, you just have to make your choices, everything is explained, you can even go back. At the end, you validate your choices.