 |
Use a Chart to Track and Adjust Your Weight Loss Program
Author: Janderson99  | Posted: 20-04-2008 | Comments: 0 | Views: 180 | Rating: (212)  (?) 
There’s nothing like a chart to show you how your weight loss program is progressing. It is surprising that many popular software and online programs do not include charts. Those that do, only have basic charts that display your weight each day, or your calorie intake or your calories burnt each day, but only one at a time. What you need is a chart that gives you an instant picture for how you are going, and when you need to make adjustments.
What do you need to chart?
There are lots of options - your weight, calorie intake, calories burnt, exercise activity, food eaten, BMI, etc. You don’t want it to be too complicated. So what are the essential things to include?
I suggest you need to plot your daily weight, weight target and your calorie deficit.
You need a diary in which you enter your daily weight. Your weight loss program should calculate your weight loss target for each day. Let’s say you set a weight loss target of 2 pounds or 1 kilogram per week. The tool you use should work out your daily target for you. You can then plot your daily weight and weight loss target on the same chart. Are you on track? Are you losing weight too quickly or slowly? Has you weight loss reached a plateau? This is the first and basic thing to chart, and the second is your calorie deficit. The calorie deficit is a very simple, fundamental concept - if you eat fewer calories than you burn though exercise each day, your body will need to burn fat to make up the difference. The calorie deficit is the difference between calories eaten in your food and calories burnt each day. The calories burnt each day includes, firstly, the calories needed to maintain your body at rest – your RMR. The Resting Metabolic Rate (RMR) is the energy needed for maintaining your metabolism when at rest - your body temperature, heart and circulation, breathing, digestion, etc., plus the energy needed for your normal activities such as getting to work etc. Your RMR is therefore you basic energy needs for your normal lifestyle without the extra exercise you may add to your program. The second part of your calories burnt is the extra calories expended through various exercises such as a walk, jog, run, aerobics, gym workout, etc. There are numerous ways of estimating your RMR and your calories burnt through exercise. Your weight loss program should calculate your daily calorie deficit for you, from the data you enter for calories eaten, your RMR and your daily exercise. The best way to plot your calorie deficit is as a percentage of your RMR, and normally you should aim for a calorie deficit of about 10-20% of your RMR.
Looking at the diagram above you can see a simple chart. It should show your weight, your weight target each day, and your calorie deficit. Obviously you aim to keep losing weight at close to the rate you set as a target. If your weight loss plateaus your will need to eat less, exercise more, or change your diet to get the loss going again. The best approach is to change both your diet and exercise program. Often your chart will show you what works, what doesn’t work and what has stopped working. It will show you how much of a deficit you need and when you need to make adjustments. But remember it is only a guide and it is not precise, but it is certainly useful especially when charted with your daily weight and target. Also remember that you will not lose weight straight away as it takes time to burnt fat, and there is water retention and other issues such as muscle versus fat etc. You need to look at the chart over one or two weeks, perhaps longer to be able to work this out. But it is a fundamental thing to include in your chart.
Why are Adjustments Required?
Many people do not realize that various things change while dieting and there is a lot of information about this. Briefly – The energy burnt through exercise depends on vigour. But it also depends on your weight. A large person weighing 300 lbs or 150 kg will burnt more energy walking 5 km an hour, than a person weighing 120 lbs or 75 kg. There is also a number of well know responses to dieting that may slow or stop your weight loss. Your body has inbuilt responses to dieting and starvation – what a pain!. Many people on diets become lethargic and may rest more, without knowing it. You may be less inclined to exercise. Your body may slow its metabolic rate to compensate for the lower food intake. Others on diets talk about plateaus being caused by having fixed portions for each meal throughout the day. You may need to vary your food intake at each meal to trick the body into not doing this. Varying the amount you eat and exercise each day may keep your weight going down. Whatever happens during your program, it is important to be able to see the changes in your progress and to adjust your program accordingly.
So stay on Track! Use a Chart to Monitor Your Weight Loss! Choose an online tool or software package that provides a diary and a chart that includes your daily weight, weight target and calorie deficit.
Rate this Article:
Current: 0 / 5 stars - 0 vote(s).
Article Source: http://www.articlesbase.com/nutrition-articles/use-a-chart-to-track-and-adjust-your-weight-loss-program-391621.html
About the Author:John Anderson is a developer of online website tools. John has developed many websites over the years in many areas. He developed Desizeme.com – Online Weight Loss Tool for his own Weight Loss Program and for his friends. He has developed websites for travel, education, wineries and general directories.
|
Submitting articles has become one of the most popular means of generating quality backlinks and targeted traffic to your website. Join us today - It's Free! |
|
Related Articles
At Last! A Scientifically Proven And Amazing Way To Loose Weight
By: Marilyn Ann Barker-Smith | 18/07/2007 | Health
Americans spend an estimated $30 billion a year on various types of diet programs and products, including diet foods, pills and drinks. You don't need to add your hard earned cash to these statistics.
If you have ever eaten junk food or processed food and then wished you hadn't because you...
Ups And Downs Of Atkins Diet Bars
By: Cris Jenson | 03/10/2007 | Health
One of the controversies from decades is the Atkins Diet. The Atkins Diet was first released in the 1970's that many people are not aware of this. I'm aware of this because my mother put me on the diet when I was a child. She always wanted me on a...
Burning Fat
By: Michael Anthony | 06/10/2007 | Health
Generally, many people will do cardio exercises and forget all about weight training exercises when it comes to burning fat. A lot of trainers swear that aerobic exercises burn off fat and weightlifting is only used to build muscle. This isn't entirely correct, however, because the more muscle mass one builds, the more one will burn fat calories, even at rest.
Weight Loss Mistake #1: People Don't Research
By: Hannes Johnson | 21/09/2006 | Health
One of the biggest mistakes that people make when they decide to lose weight is not doing research. Even though it may seem like there is not much involved when it comes to losing weight, there are more details than you will probably ever know. By doing the proper amount of research into your situation, you will ensure yourself of coming up with the best results possible.
A Weight-loss Method That Simply Works
By: Jay O. | 09/09/2007 | Weight Loss
This article describes an easy to follow weight-loss method that I created and use to lose weight. It is my hope that this article will stimulate readers with new weight loss ideas and inspire them to keep trying!
Mind Over Matter: Key Strategies for Weight Loss Success
By: Nishanth Reddy | 10/10/2006 | Weight Loss
Research indicates that those who have a positive outlook on life are more likely to lose weight and stay thin. The key to long-term weight loss success may not be the body, but the mind. But how can you have a positive outlook when you've been burned so many times before? Is it possible to "will your way" to losing weight? Mind over matter is not just a clever saying. It can actually be the solution to your weight loss problems.
The Secrets to Weight Loss After Pregnancy
By: Nishanth Reddy | 09/11/2006 | Weight Loss
The time right after the birth of a child can be quite challenging. While it is certainly a good idea to eat healthy, you'll need to pace yourself as far as weight loss is concerned. Over time, you should be able to lose the weight you gained during your pregnancy. It's a good idea to set weight-loss goals, but don't go overboard.
Your Metabolism And The Mediterranean Diet
By: Ryan Cote | 03/12/2006 | Advice
Because Mediterranean diets offer low carb, low fat alternatives to traditional American diet foods, they are increasing in popularity.
Got a Question? Ask.
Ask the community a question about this article:
Q&A Powered by: 
Latest Nutrition Articles
Eight Foods You Should Eat Every Day
By: Sandra Prior | 20/08/2008
Want to be in control of your health? Get energized and live longer; just eat these eight food – along with a little protein such as salmon or lean steak.
The Numerous Benefits of Consuming Fruit
By: Lyla Feldman | 20/08/2008
Everyone has heard that consuming five servings of fruit and vegetables each day is beneficial to your health. But who really knows what does health benefits are?
Tea Is Just The Tonic
By: Shaun Parker | 20/08/2008
An article about the health benefits of tea drinking and how the plant is processed.
Mediterranean Diet
By: Dr John Anne | 20/08/2008
Mediterranean diet is a diet that is taken by the people who lives in the countries of the border of Mediterranean Sea. At least 16 countries border the Mediterranean Sea. A diet that varies between these countries and also between regions within a country comes under the category of Mediterranean diet.
Dummies Guide to the Atkins Diet
By: Steven Bellisle | 20/08/2008
Dr. Robert C. Atkins took the weight loss industry by storm when he published his now famous book "The Atkins Diet". He said to ignore the fat and limit carbohydrates to lose weight. Countless people have had great success with The Atkins Diet. That success speaks volumes.
7 Low Carbohydrate Snacks That You Can Carry Around
By: Chung Leong Yu | 19/08/2008
What are the low carbohydrate snacks that you can carry when you are out? In the present times, people have become so choosy and very calorie conscious about eating food. Maintaining a low carbohydrate diet can be difficult when you're hungry and dinner is hours away. These 7 snacks can help you pull through your though dieting times.
A Quick Lesson on Water Purification Technology
By: Tyler Monesy | 19/08/2008
Water purification technology has come a long way, but many groups (particularly the environmental ones) think it still has a long way to go.
Fiber Has The Power To Push That Bad Stuff Through
By: Dan Boyle | 19/08/2008
The embarrassing little secret that most women, and men, hold close to them... their quest to improve their regularity. Millions turn to the supplement industry to for relief with no idea that natural relief is easy and many times more beneficial.
Would you believe that the common ingredient in these regularity supplements is the same that is used in a lot of the weight loss supplements?
Fiber!
More from Janderson99
Rewriting Text for Essays, Term Papers and Website Content Using Synonyms
By: Janderson99 | 30/07/2008 | Article Writing
Guide to finding and using an online synonym replacement tool for your next drafting, writing or rewriting assignment. The tool should have large numbers of carefully selected, appropriate and reliable synonyms. Use the substitutes as the focus for your editing, revision and inserting your ideas, phrases and words.
The Calorie Deficit - Your Key to Effective Weight Loss
By: Janderson99 | 18/04/2008 | Wellness
The calorie deficit - What is it? How to use it? It's a very simple, fundamental concept - if you eat fewer calories than you burn via exercise, your body will need to burn fat to make up the difference. The calorie deficit is the difference between the calories eaten in food and calories burnt through exercise and maintaining your body. Look for software or an online system that allows you to enter your weight, calories eaten and burnt, and one that calculates and records your calorie deficit.
The Better Half - Diet
By: Janderson99 | 13/04/2008 | Nutrition
The Better Half - Diet is a simple, practical approach that aims for permanent lifestyle changes that includes eating better, eating less and adopting a more active lifestyle. Aim to cut out the high fat and high sugar foods – Eat Better. Halve your portions for your normal meals – Eat Half. It’s easy to follow at home or when eating out with family or friends. Just Eat the Better Half!
Online Tools for Monitoring Weight Loss Programs
By: Janderson99 | 13/04/2008 | Wellness
New Online Weight Monitoring Tools have been developed which offer many advantages as your information is available any where, any time. This article summarizes what you should look for when choosing an online tool:
- diaries for your daily weight and your daily weight target,
- diaries for calories eaten and burnt (with simple tools for calculating them),
- RMR and your calorie deficit.
You should be able to plot these values to monitor your progress. Your tool should be easy to use.
|
|
Health 
