How to Track your Weight Loss Percentage Like The Biggest Losers

You've decided to do it. You are going to shed those pounds, just like the contestants on The Biggest Loser. Great!Just because you're not a contestant on the show, doesn't mean you can't act like you are. Here's how you can keep track of your weight loss percentage and have fun doing it!

Difficulty: Moderate

Instructions

Things You'll Need:

• scale
• spreadsheet
• calculator (or good math skills)
• discipline

1. Decide on a diet and exercise plan, prefarably one that is nutritionally sound. Diet does not mean "fad diet." If you really want your weight loss to stick, you've got to pick a plan you can stick to for good.

2. Choose a weekly weigh in time. You should weigh at the same time of day, wearing the same amount of clothing. I choose first thing Tuesday morning so I am inspired by my own progress as I watch The Biggest Loser on Tuesday Nights.

3. Set up your spreadsheet. You can do this on Microsoft Excel, Works, or any other spreadsheet program you have. Including a low tech notebook. Create the following column headers: Weigh in Day, Weight, % of total, % of previous week. You may want to include additional columns to track calories or exercise as well.

4. In the rows below the "Weigh-in Day" Column enter the days that your official weigh ins will occur. Enter your starting weight in the first row below the weight column. Percent of Total = 100, Percent of previous week is not applicable just yet.

5. Once you have your second weigh in, record your new weight below your starting weight.

6. Calculate your percentage of weight loss with the following formula Current weight/ previous weight. For the first week percent of total and percentage of previous week will be the same, but the numbers will change as you continue. Be sure to track both so you can see both your weekly and overall progress.
   
   For example, if your starting weight was 200 pounds, and you lost 2 pounds you lost 1%, and your percent of total is 99%)
   
   (198/200 =.99 or 99%)

7. If you don't achieve the results you want or expect think of ways to "step up" you program to prepare for the next weigh in. Don't give up!

Tips & Warnings

• Consider giving yourself weekly "challenges" like they get on The Biggest Loser to add dimension to your program.
• Unless you are working out 4-6 hours on a remote ranch with a Bob or Jillian wanna-be, don't expect to drop as much weight as the contestants. If you wan to really play along give yourself a 2-3 pound pass each week.
• Don't starve yourself to lose weight. If you don't eat enough your metabolism goes into "starvation mode" and you won't be able to lose.

Resources

• Webpage for Biggest Loser
• Biggest Loser Club

[jull14]

on 6/28/2009 As always a great article with so much information. Excellent steps and very easy to follow, thank you so much for helping us learn everyday more. This is a very good article, thanks

[4dogday]

on 3/10/2009 Very sound advice, thanks!

[KuanShiYin]

on 2/24/2009 Great idea; it sounds fun!

[JMKnudson]

on 2/21/2009 Great piece! I'm always looking for ways to keep me motivated on weight loss.

[sgfgirl]

on 2/20/2009 Cool info - thanks