If you are trying to lose weight, a physical fitness chart can be a motivating weight loss tool. You can create a colorful chart to track what you eat and when you exercise, and compare your patterns to your weight loss success.
Set Your Weight Loss Goal
First, determine your ideal weight. It will help to know your body mass index (BMI) to determine your idea weight. BMI is a measurement that compares your weight to your height. To calculate your BMI, divide your weight by the square of your height in inches. An optimal BMI is typically 18.5 to 25.
Set Motivating Weight Loss Milestones
Once you determine your healthy body weight, you can mark that on one end of the chart as your goal. Because you can’t lose all your weight overnight, you can set weight loss milestones on the chart to help motivate you along the way to your end goal. Reaching each milestone should be celebrated (with something other than dessert), as it is a step closer to your end goal and ideal body weight.
Keep Track of What You Eat
Listing what you eat every day on your weight loss chart will help you keep your diet on track. If it helps, you can add the food pyramid to your weight loss chart (or next to your weight loss chart). The food pyramid will remind you to eat a balanced diet of nutritional foods from each basic food group including fruits, vegetables, whole grains, low-fat dairy products, lean meats, beans, and essential fats.
Track Your Physical Activity
It is also motivating to chart your exercise. Set exercise goals of physical activity for at least 30 minutes, four to six times a week, and track your progress. As your endurance increases, challenge yourself to exercising for up to an hour each time.
Track Your Weight Loss
Finally, track your weight on your chart for each day. There will be fluctuations according to water weight, so don’t worry about minor alterations some days. Over time, you should be able to see your weight dropping on your chart each week.
Adjust Your Diet and Exercise Based on Each Week’s Weight Loss Results
It will be helpful for you to compare your diet, your amount of exercise, and your weight loss from week to week. If what you are doing is working, it will be motivating to see the changes on the chart, as well as on your scale. If your diet and exercise routine are not helping you lose weight, you will be able to see from your chart where improvements need to be made. For example, if you don’t experience any weight loss one week, then eat a little less and exercise a little more the next week, and see if your weight goes down. Keep making adjustments to your diet and physical activity until your weight starts dropping. Then stick with that diet and exercise program for the next few weeks, and you’ll come closer to your weight loss goal.
If your weight plateaus for a week or two, don’t get discouraged. Just keep up the healthy diet and exercise, and your weight loss will get back on track.
Be Healthy and Safe
As with any new diet or exercise program, be sure to check with your health care provider before making any drastic changes. Your health care practitioner can encourage you to eat right and exercise safely for optimum health and weight management.