Map Your Progress

The weeks along the top could be brocken down into a set number of weeks, for example you could have given yourself 20 weeks to lose 2 stone in weight, or alternatively if working towards long term goals, break the goal down to smaller goals, for example 1 year would best be worked in four 13 week cycles. (below table).

Keep your weight loss in clear readable margins along the left hand side of the table, starting at the top with your current weight, with the lower reading being your desired weight - it will always be wise to add a space both above and below as life has its ups and downs.

The above chart shows the weight loss from somebody starting with a weight of 184 lbs, who after 10 weeks successfully lost 10 lbs, with a new weigt of 174 lbs. To some people they would class this amount of weight loss as a failure, as it may appear to be a small amount, you need to remember that weight loss at any more than 2 lbs per week, will often be valuable fluid and healthy lean muscle tissue.

For person who are heavily obessed, then higher amounts of weight loss can be achieved, especially at the initial period.

The table also shows weeks where weight was actually increased, this is simple due to a number of factors, such as a poor week of exercise / eating habits - incorrect results that week or the previous week - fluctuations in bodily fluids (especially for women menstralcycle) - storage of fluid from salty foods, etc etc.

Use the table to aid you achieve your results, if no positive resluts are being achieved, then look at the plateau section and adjust either your exercise or eating habits to help generate positive results - E at week 5 would indicate an increase in exercise.