Weight loss chart: how to draw up? Video
To enhance the effectiveness of the weight loss process, nutritionists advise keeping a special diary. Based on these records, a weight loss schedule is drawn up, which reflects the dynamics of changes in body weight.
A weight loss diary is required to record any changes during the dieting period. It must reflect all the components of the dietary course. There are several rules for keeping such a diary. It is necessary to decide at what time records will be entered into it, for example, in the morning after waking up and in the evening before bedtime. This will help minimize errors. Notes need to be done daily in a notebook or on a computer.
Make a table, include the columns in it:
- date
- the serial number of the day of the diet
- time
- body mass
- waist / hips
- meals per day
- calorie intake
- the volume of liquid drunk per day
- change in body weight per day
- well-being
You need to weigh yourself twice a day, in the morning after a bowel movement and in the evening before bedtime.
In the column “Meals for the day” should indicate products, meals, the amount eaten. The column “Well-being” describes ailments, illnesses, menstruation and other factors that influenced the state of health.
How to make a weight loss schedule correctly
The weight loss schedule is drawn up once every ten days based on the diary entries. He clearly demonstrates how the process of weight loss goes. To draw up a graph, draw two perpendicular axes, for example, A and B, one of them should record the usual calendar days of the diet, and the other – any indicators:
- body mass
- waist / hips
- the number of calories eaten, etc.
Graphing according to different criteria is carried out in order to visually see the change in parameters, even if the body weight has changed slightly
The main indicator is data on body weight for the days of the diet. A graph with such an indicator consists of two lines: the first shows weight fluctuations in the morning, the second – in the evenings. It graphically reflects how fast weight loss goes. If the lines creep down very slowly, you need to reduce the daily calorie intake or contact a dietitian. A sharp drop in the line indicates too rapid weight loss, and this is unsafe for health. In this case, you need to increase the amount of food and its calorie content.
Weight loss is considered harmless to health by reducing body weight by 500 grams per week. Mark the desired result and chart the planned weight loss over a long period of time. It is advisable to fix real and planned data on the graph with felt-tip pens or pencils of different colors.
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