How to Log Weight Loss

Creating a weight loss log can help you achieve your weight loss goals. You don't need any high-tech equipment to track your weight loss; you can do it with paper and pen. On the other hand, if you love apps and spreadsheets, take advantage of dozens of free and low-cost digital weight loss tracking tools. Whether you record your weight loss with a pen or on a keyboard, you can start your weight loss log right away.

Instructions

Log your weight loss

1

Create a three-column table or grid using a computer with a word processing or spreadsheet application or a simple paper notebook. The columns across the top of the page should have the following headings: date, weight, and difference.

2

Take your baseline weight. Weigh yourself first thing in the morning before you eat or drink anything, while you are nude or wearing light clothing. Record the date and your weight in the table or grid. If you are using a digital table or spreadsheet, save changes to the file.

3

Weigh yourself again two times a week at the same time of day, in bare feet and wearing the same clothing as you wore for your baseline weigh-in. The Mayo Clinic recommends against daily weigh-ins, because daily fluctuations do not accurately reflect weight loss. Each time you weigh, write down the date, your weight, and how much you gained or lost since the prior weigh-in. Save changes if your weight loss log is a digital file.

4

Create a graph with your weight loss data after you have 30 days worth of weight loss data. Use the date you weigh in for the "x-axis" and your weight for the "y-axis." Plot your weight on the graph. Watching the line go up or down will help motivate you.