Creating Weight Loss Chart….in the last installment we talked about body composition and why it is to your advantage to keep track of your total body weight, your total body fat weight, and your lean body mass.
Your goal when moving toward creating permanent fat loss is to make sure that your lean body mass stays the same, while doing everything possible to lower your total body fat weight on a regular basis.
The best way to accomplish this is to use the weekly weight loss chart. This is the tool that helped me to lose 110 pounds of unwanted body fat while maintaining my lean body mass.
And, if you want to create irreversible, long term weight loss results, this is the tool that I would suggest that you use to make sure that your weight loss program is 100% successful!
Creating Weight Loss Chart: Why the weight loss chart is so effective
The weekly weight loss chart is an invaluable tool because every week it will allow you to observe exactly where you are in your weight loss program at the present moment.
Since this is the place from where you will always take your next step toward creating your end result, your weekly weight loss chart will always confirm if you should keep doing what you did last week or if you should make adjustments in your approach and try something else during the next seven days!
If the actions you took last week were effective, your weekly weight losschart will reflect this, and this will mean that you are moving down the path in the direction of your major health goal.
But, if for some reason you have wondered off the path, then your weeklyweight loss chart will help you to realize this before you take too many steps away from your goal in the wrong direction.
By following the basics and fundamentals proper nutrition and exercise, and keeping track of the weekly changes in your body composition, you will reach your major health goal in the fastest time possible.
Once you create permanent fat loss, your next step will be to maintain yourideal weight for life.
Creating your own weekly weight loss chart
The best way to create your weekly weight loss chart is by using a Microsoft Excel spreadsheet. At the end of this chapter you will find an example of what your chart should look like.
Once you finish creating it, you can either print it out, or put the numbers in the spreadsheet right in your computer every week.
Your weekly weight loss chart should have the following columns:
The date, the skinfold measurement for each site that you measure, the sum of the skinfolds (if there is more than one), your body fat percentage, your total body weight, your total body fat weight, your lean body mass, the change in your total body weight during the week, the change in your total body fat weight during the week, and the change in your lean body mass during the week.
You can make your chart with the details in the top part of the chart and the weeks in the left column. This is not what is really important.
What counts the most is that you make the chart, and do your weekly skinfold measurements and your weekly weigh-ins, and track this data on a weekly basis to make sure that you are progressing in your weight lossprogram and are moving in the right direction toward creating the body of your dreams!
Creating Weight Loss Chart: Measuring and monitoring your results
Once you have created your own weekly weight loss chart, your first step should be to measure your current body fat percentage, using a skinfold caliper.
After that your second step should be to do your weigh-in using a weight scale and get your current total body weight.
A skinfold caliper is considered a valid monitoring device to indicate changes in body composition over time. And this is what is really important in this program.
The Accu-Measure or the Creative Health Slim Guide Skinfold Caliper are very good options and both can be bought online for about $20.
Once you have these two numbers, then you can calculate your total body fat weight, and your lean body mass using the example that is shown below.
These numbers will be the starting point for your weight loss program. From here you will move toward your major health goal one step at a time.
The best way to keep track of your weekly results is by keeping your eye on your body fat percentage, your lean body mass, and your total body fat weight.
To do this you will have to use the weight scale to weight yourself and the skinfold calipers to measure your body fat percentage on a weekly basis.
Every week it is important to weigh yourself on the same day, at the same time, using the same weight scale, and with the same amount of clothes on.
This is important because this is one of the numbers that you will use for the weekly calculations.
The most important part of this whole process is to see a positive dynamic in your movement toward your major health goal.
If you follow the basics and fundamentals of proper nutrition and exercise, you will lower your body fat percentage while your lean body mass will stay the same.
Creating Weight Loss Chart: The goal is to lose 2 pounds of body fat per week
On a weekly basis, weigh yourself using the weight scale, and measure your body fat using the skinfold caliper.
These weigh-ins and measurements will show the changes in your body fat percentage, your total body weight, your lean body mass, and your total body fat weight.
By doing this on a weekly basis, you will objectively observe the weekly progression in your program.
The weekly weight loss chart will always show if you are moving in the right direction, or not.
Using this chart is the ultimate way of creating permanent fat loss because you will always know if you should keep doing what you did last week or make and adjustment and do something else.
If your weight loss program is successful, you will see changes in yourweight loss chart on a weekly basis.
Your main objective should be to lower your total body fat weight, while maintaining your lean body mass.
Your weekly goal should be to lose between 1-2 pounds of body fat. If you lose 1.6 pounds of body fat, and 0.4 pounds of lean body mass, you should not panic. Loss of muscle mass is normal during a weight loss program.
By the way, trying to lose one pound of body fat per week is a much better approach than trying to lose two pounds.
The reason for this is very simple: When you lose one pound of body fat, it is much easier to maintain your lean body mass, and you will arrive to your final destination with more muscle.
This will make it much easier to maintain your ideal body weight in the long run.
When you lose muscle, this will always slow down your metabolism, and your body will start to burn less calories at rest.
This is the main reason why it is so important to keep consuming your daily maintenance calorie intake and to always use weight training on a regular basis to maintain your current muscle mass.
Creating Weight Loss Chart: LBM and water fluctuations
Since our bodies are mostly water, when using the weekly weight losschart, you have to make some allowances for water weight.
The more you weigh, and the higher your body fat percentage in the beginning of your weight loss program, the more water you will lose during the first few weeks.
It is common to see weekly weight losses of 4-5 pounds, and since water is part of your lean body mass, these water losses are going to show up in your lean body mass column.
After the first few weeks, your weight loss should stabilize to two pounds per week or less, and further decreases in LBM should be minimal.
Water fluctuations can also increase your LBM. For example, if you eat more carbohydrates one day than usual, and drink plenty of water, your muscle will soak up this water, and your chart will reflect this as an increase in your LBM.
The most important thing is to keep doing your weigh-ins and measurements on a weekly basis.
There should only be concern, if after six weeks you continue to see a steady drop in your lean body mass.
If this is the case, you will have to make adjustments to your weight lossprogram.
Your options will be covered below, and if this ever happens you will know what to do.
Creating Weight Loss Chart: What to expect in the next installment:
In the next installment we cover the steps that you can take to make adjustments in your program when the weight loss charts reflects that you are not moving in the direction of your major health goal.
This is a very important element of creating permanent fat loss, because no matter how perfect you do everything in your weight loss program, eventually your body will adapt.
To break through this adaptation syndrome, you will have to make adjustments in your program.
Once you learn how to adjust your approach, a weight loss plateau will never be able to stop you from reaching your ideal body weight.