The purpose of the weight loss tracker is to do just that. It
tracks how many inches and how much weight that you lose on a monthly basis.
Once a month enter in your measurements and weight as described in the weight
loss tracker and it will show your progress and tally your results from day one.
Tracking your results is one of the most important aspects of your weight loss
journey. We call it weight loss, but your measurements are actually a much more important indication of your success
than weight loss is. Muscle is a very dense tissue that takes up very little
space, where as fat is very light and takes up a lot of space. As you exercise,
you will build up dense muscle tissue while losing fat. For this reason, some
people don’t lose weight as quickly as they would like. Typically though,
these people still lose a lot of inches of fat. Be careful that you don’t get
discouraged if you are one of these people. The weight loss will come. If you
lose weight quickly that is great, but, how many
inches you lose should still be your most important
focus.
You may ask why you should exercise then if exercise may impede your weight
loss results. A pound of muscle burns approximately 50 calories per day. Fat
doesn't burn anything. For example, even a mere muscle gain of 5 pounds, would
contribute to burning about 250 calories a day more than you are burning now.
TRACKING WEIGHT AND MEASUREMENT FIGURES
You should take your weight and measurements first thing in the morning, as
your weight and measurements will be much higher in the evening.
For women it is important that you record your weight and measurements at the
same time during your cycle each month in order to keep your records
consistent.
TAKING MEASUREMENTS
It is advised that you take your measurements once a month. Be sure to take
your measurements in exactly the same spot each month.
Hint:
Take a few notes when you landmark your measurements and make sure that the
tape measure is level on your body to ensure that your measurements are taken
accurately every month.
WOMEN :
Chest -
Take measurement without undergarments, at armpit level.
Waist -
Take measurement either at navel level or the smallest part of your waist.
Hips -
Take measurement at the largest part of your hips.
Thighs -
Take measurement just below your buttocks, around the top of each thigh.
MEN:
Typically men only need to measure their chest and waist, as this is where men
usually carry their excess weight. Some men may carry a little more
weight on their hips and thighs as well. If this is the case in your
situation, take the hips and thigh measurements too.
Chest -
Either armpit or nipple level.
Waist -
Navel level or smallest part of waist.
Hips -
Largest part of hips.
Thighs -
Just below your buttocks, around the top of each thigh.
[significant health risk if Males >0.95 and Females > 0.80]
Start by entering in your current information above on the left. (Since your
right thigh might be slightly different from your left, for simplicity, record
the average of the two.) Once you have done that, think about what you would
like your weight and measurements to be. If you were in better shape as a
young adult, use those approximate measurements and weight (your goal
measurements) as your goals and place those figures above on the right. You
should be able to get there again, or close to it. If you don't have anything
to compare with, you even have more to be excited about because you have the
opportunity to get into the best shape of your life.
The information that you input into your personal data section will chart out
for you structured weight losses for the time frame that you have given. It
will also start recording your actual measurements losses as you input your
results each month.
Specific weight loss/measurement loss can not be guaranteed. That will depend
upon variables such as your program, your metabolism, your eating habits, and
how much wieght and inches you have to lose, etc. Men typically lose both
weight and inches much faster than women do. Women, if you need to lose 30 to
50 pounds or more, you can guesstimate on losing approximately an inch off your
hips, and inch off your waist and half an inch off each thigh each month. You
can also estimate anywhere from 1 - 6 pounds per month. Remember, more isn't
always better. Unless you have a large amount to lose (100 - 200 lbs) losing
too much too quickly (more than 6 - 8 lbs/month) can be dangerous and a serious
health risk. Please consult your physician if you feel you may be losing
weight too quickly.
The way you lose inches depends entirely on your body. For example, I have two
clients who both lost similar amounts of weight, and who both needed to lose
approximately 100 pounds. In 15 months, one client lost 70 pounds. She lost
10 inches off her waist and 14 inches off her hips. The other client lost 90
pounds, 14 inches off her waist and 10 inches off her hips. You may lose more
inches off one body part and less off another. This is completely normal.
Your body will lose inches the way it wants to. Everyone loses weight in their
own unique way and there is nothing that you can do about it. Just appreciate
any inch/weight loss you achieve and be happy with your progress.
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