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Why Use a Printable Weight Loss Chart?

You may be wondering why you need a printable weight loss chart. What is the point of it? Why does it help?

A printable weight loss chart offers many benefits that you may not have considered. Have you ever noticed that when you have a busy day and you write down all the things you need to get done that you achieve more of those aims than you would had you not written them down? The reason for this is that you refer back to that list when you complete a task to see what other tasks need to be completed. In other words, that list helps maintain your focus on the GOALS you have for the day. If you tick or cross of tasks as they are completed it also provides motivation because you can see your progress at a glance.

I'm sure just about anyone reading this has heard of the 'Law of Attraction' and one important aspect of utilizing the law of attraction involves the use of a 'vision board' or 'dream map'. This is a poster created containing pictures and phrases pertaining to the life you desire. It may include pictures of happy families engaged in family activities, luxury cruise ships (for holidays), a Lamborghini Countach as your ideal car, a mansion for your home and even a picture of you with the body you want. For this last one, just attach a head shot of yourself to an image of the body you want to achieve. Make sure it's practical though, if you're 6' tall and 2' across the shoulders (bones only) then pasting a picture of some petite little person who isn't even 1.5' wide isn't going to work as it's physically impossible because you can't change your bone size. The purpose of this poster is to help you focus on the things you desire and motivate you to do the things you need to do to achieve them.

The purpose of a printable weight loss chart is basically the same thing. You display it in a prominent position where you will see it regularly, this way it keeps your weight loss goals firmly in mind, you can see your progress at a glance and it helps to motivate you to continue your weight loss efforts. There are many things the chart will contain.

Start date: This provides a yardstick for your efforts. With it you can see how much weight you lose over time. For example you may have lost 12lbs in 12 weeks.
Starting weight: What you weighed at the beginning. Again, used as a yardstick to see how far you have come.
Goal weight: Your goal weight provides a tangible goal for you to commit to rather than just some airy fairy 'I want to lose weight'. This goal weight should be decided in consultation with your family doctor based upon your BMI so that you don't have unrealistic weight loss goals.
Goal period: How long do you want to take to reach your goal weight? It is extremely important that you select a practical time frame. Don't aim to lose 50 lbs in 12 weeks because it's not going to happen and you will become discouraged and give up. Even if it were possible, if you lost weight that quickly within 12 weeks of stopping the diet you would probably have regained those 50 lbs plus an extra 10 lbs. Aim for a weight loss of around one to two pounds per week. If you have a large amount of weight to lose you can do it in stages. Say for example you need to lose a total of 100 lbs, make your first goal 50 lbs then when you reach that create another 50 lb goal. That way the odds don't seem so insurmountable.
Body measurements: Taking weekly measurements is a great way to see the true physical effects of your weight loss before they become visually evident. Your measurements for week one will be your starting measurements. Measurements normally include the waist, chest, hips, thigh and forearm. It's great when you see that your waist measured 42" one week then only 41" the next. You wouldn't notice that shrinkage visually but the measurement provides tangible evidence of weight loss. So the purpose of these measurements is to encourage and motivate you.
Daily calories: This one is extremely important. You need to become aware of the calorie content of the foods you eat because many of us eat foods that have extremely high calorie content. You can use a calorie counter book or visit to find information on the calorie content of foods. Don't forget to take drinks into account also. While a cup of white coffee with two sugars only contains about 20 calories a can of non-diet soda contains around 160 calories and 12 floz of fruit juice contains around 200 calories (but much more nutrients than soda). Four cans of soda per day increases your calorie intake by 640 calories which constitutes about a third of your energy requirements. The same amount of diet soda will only contribute about 20 calories. So if you must drink soda at least drink diet soda. By using portion control and counting calories you can identify what calorie intake you require to achieve weight loss and if you don't lose weight one week then you know you need to reduce your calorie intake the following week.
Daily exercise: Recording daily exercise is more about being accountable. It doesn't have to be a huge amount, just an average of 10-15 minutes a day can have a significant impact. Nor does it have to be walking, running, cycling, gym workout etc. Even doing housework like mowing lawns, cleaning gutters, vacuuming, cleaning walls etc is exercise and can use a surprising amount of energy. The point is to exercise regularly. It doesn't have to be every day, 30 minutes every second day is fine. If you notice you haven't done any exercise for a couple of days then make sure you do some and write it down. Otherwise you could end up going days or even weeks without exercise before you realize and that won't help you with your weight loss goals.
Weekly weight: Again, tracking and motivational here. Some people like to weigh themselves daily but I prefer weekly, I'd rather find that I've lost a pound in one week than one or two ounces per day. It is important to weigh yourself regularly, weighing yourself keeps your weight loss goals firmly in mind and seeing your weight loss helps motivate you by providing a snapshot of your overall progress.

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Printable Weight Loss Charts

Printable weight loss charts are very useful for people trying to lose weight. They serve as a guide, allowing you to keep track of your progress as you follow your weight-loss program.

This can provide you with a tangible result for all your hard work. Because of this, it is usually better to post them where you'll see them often. This is the big advantage to weight loss charts that are printable.

The data collected on the charts varies. Typically, it will include weekly weight loss (it is usually best not to record daily weight loss figures because natural fluctuations can be a disincentive).

Other data that may be recorded includes various body measurements such as waist size, but can also include things such as clothing size.

Another common metric used is the calculation of Body Mass Index (BMI). While this index only gives a rough indication, the problems only lie at the boundaries. For example, if you are in the middle of the obese category, then it really is time to lose weight. Even small losses in weight can provide considerable health benefits.

Rather than just keeping a table of figures, there are computer programs which generate graphs, where you can see trends more clearly. Of course, the disadvantage in using this kind of software is that you have to turn on your computer just to update the chart.

There are a range of free printable weight loss charts available online to download. Nevertheless, unless you are a very strong willed it is probably easier to join a recognized weight loss program. Any reputable program will provide you with quality weight loss charts to use.

Research suggests that maintaining a weight-loss chart can assist you in obtaining your goal, because it keeps you accountable and also provides an incentive for continuing on your regime.

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How to Motivate Yourself With Free, Printable Weight Loss Charts

Free printable weight loss charts provide an invaluable guide to assist you when you embark on your diet program. They provide a convenient way to record and track your progress as well as providing tangible evidence of your goals to help motivate you to achieve them. Therefore they are a helpful diet companion to show your progress at a glance.

The charts reveal your weekly and monthly weight loss achievements. This is unbelievably motivating when you can see the results of your hard work. If you can see that you have lost 5, 10 or 15 pounds you don't feel so guilty and discouraged if you fall off the diet wagon and regain a pound or two.

It is easy to create your own chart but it is easier to download a free one from the internet. Many websites offer them. Ideally they should be printed out so they can be written on.

Accessing software to record your progress is inconvenient. This is why printable charts provide an ideal method to record your progress. After printing your chart, Place it in a prominent location where you will see it regularly. Your fridge is an excellent location because when you are tempted to snack you will see it there where it can motivate you to either skip the snack entirely or substitute something healthy like a carrot or piece of celery. There is no point hiding the chart in a filing tray or drawer where you won't see it.

If you don't want family or friends seeing the chart you could hang it on the back of your bathroom or bedroom door. But it's good for family and friends to see your progress. There is nothing better than the praise of family and friends to help motivate you in your weight loss efforts. Everyone can relate to the pleasure caused by receiving a pat on the back for our efforts.

So why do printable weight loss charts help?

They allow you to quickly record your daily calorie intake, amount of exercise and how much weight you've lost. You can also perform weekly or monthly measurements of your chest, waist, hips and thighs to see how much difference your weight loss is making physically. Seeing this is very motivating. With your calorie intake, an approximate figure is okay but make sure you record any extra calories resulting from indulging in high calorie snacks or fried foods. This will provide an indication of problem areas that cause temporary reductions in the rate of weight lost. Over time you will receive a good indication of how much you can eat without gaining weight. You can then use this information to maintain your ideal weight when you have achieved your weight loss goals.

When should you weigh yourself?

The best time to weigh yourself is in the morning, before eating anything. This is when you will achieve the most accurate weight reading. As the day progresses your body tends to retain fluid which is flushed out during the night or in the morning when you rise. Therefore, it is crucial to weigh yourself at the same time to avoid the inaccuracies caused by regular daily weight fluctuations. It is recommended that you weigh yourself on a weekly basis so that the amount of weight loss is more significant and therefore more encouraging.

It's a fantastic idea to keep a regular, accurate record of your weight loss progress. This is one of the best ways for you to stay motivated and on track to achieve your weight loss goals. Free printable weight loss charts are easy to use, so make sure you download one today.

Julia Bell is a student of nutrition dedicated to helping people overcome obesity. Obesity is the number one health issue of the twenty first century. Learn how to live a healthier life by maintaining healthy weight and exercise habits through her weight loss blog.

printable weight loss chart

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