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How A Weight Loss Chart Can Help You Lose Weight

Every year, millions of Americans resolve that this will be the year that they finally lose weight and get in shape again. At the end of the year, however, most of these people will not have achieved this goal. Weight loss can be difficult for many people, especially if you do not have the right tools to help you out.

Of course, there are literally thousands of different weight loss programs out there, all promising amazing results. Sorting through all of these different programs can be difficult. In fact, you do not need a fancy diet program to lose weight. By mastering a few basic principles, you can shed those unwanted pounds and improve your overall quality of life.

When you get down to the basics, for the majority of overweight people, weight loss is simply a matter of reducing the number of calories that you eat and increasing the number of calories that you burn. How much you weight is the result of this balance, so adjusting both sides of the scale will help you weigh less.

One tool that can be very handy in achieving your goal is a weight loss chart. This chart lets you track your weight on a monthly, weekly, or even daily basis so that you can see exactly how effective your weight loss efforts have been. You can use this information to make any needed changes so that you can lose weight more easily.

If you are computer savvy, it is easy to create your own weight loss chart in Excel or some other spreadsheet program. You just need two columns, one for the date and one for your weight. Weigh yourself each day at around the same time and record this information in the spreadsheet.

You can then use the spreadsheet’s built-in tools to create a chart. A line chart is usually the easiest way to go, since this will give you a nice graph of how your weight changes.

However, if you are not that experienced with creating your own spreadsheets, you can also download pre-made charts from the Internet. Just open the spreadsheet in Excel or another program and start filling in your data.

Weight loss programs are also available that come with many other features, if you want something more than just a bare-bones chart. These programs have all sorts of bells and whistles. They can let you calculate how many calories you are burning and even help you develop diet plans. However, you often have to pay for these programs.

Keeping a food journal is another good practice to get into the habit of doing. By keeping track of everything that you eat, you can figure out which foods are sabotaging your weight loss efforts. You can then eliminate them from your diet.

A weight loss chart can be a very useful tool for helping you lose weight more effectively. Keeping track of your weight over time lets you figure out how successful your efforts have been.

Resources:

Natural Weight Loss Secrets REVEALED: How To Lose Weight Naturally (Paperback) tagged “weight loss tips” 95 times

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Weight Loss Tips from Will Aguila, M.D. | Women's Health Magazine

The question: I lost some weight, but now my progress is stalling. What can I do to keep dropping pounds? The expert: Will Aguila, M.D., author of Why I Don't Lose Weight. The answer: There are a couple of things to keep in … http://www.womenshealthmag.com/weight-loss/weight-loss-plateau

Weight Loss Tips from Real Women – Shape Magazine

Her before and after picture is major weight-loss motivation! Our weight-loss diarist reveals how she lost 27 inches in 2013 following her healthy weight-loss plan. http://www.shape.com/blogs/weight-loss-diary/i-did-it-27-inches-lost-year

Self, Cut 800 Calories This Week, 25 Weight Loss Tips

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Comments

  1. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

    View Comment
    1. Reply

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      Breakfast:
      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Lunch:
      Spicy Turkey Salad recipe – 304 calories

      Snack:
      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Dinner:
      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

      View Comment
    • Jazz
    • November 25, 2013
    Reply

    What Are Some Weight Loss Tips And Ways To Appear Thinner? I am a teenager with a problem and I need help so please help me… I’m  desperate. I have Lupus and when it flares up I have to take prednisone which causes weight gain. I want a higher self esteem. Please, can someone give me some weight loss tips like high calorie burning excersices, health food, some sort of plan and also tips to appear thinner. Thanks!

    View Comment
    1. Reply

      There are some good tips listed in the answers, here are a few more. Recent studies have shown that having eggs for breakfast will increase energy during the day and act as a natural weight suppressant. Have listed an article on using eggs as a weight loss food. Tracking your daily food intake and daily exercise will help a lot in determining how much you are really eating and working off each day. Have also noted a article that list a few easy ways to work exercise into your routine.

      View Comment
  2. Reply

    Weight Loss Tips And Help On Loosing Weight Ready For Prom? Im 15 and hopefully going to prom in the first week of July, as im British we only get 1 prom so its really important to me that i look nice 🙂
    Im very overweight at the moment, last week i weighed 12stone 9lbs (177 pounds) and now i weigh 12 stone 5lbs (173 pounds) but i know it won’t be like this every week.
    Are there any weight loss tips that can help me? I currently only eat 3 meals a day and 1200 cals as recommened on my app.
    Also what weight roughly should i be in July by your weight loss ideas?
    BQ- Im tanned, fat (hopefully not soon) and has long brown hair any ideas on what the dress could be?

    Thank you so much!

    View Comment
    1. Reply

      First off, have a great time at the prom! Secondly, you want to get to that lower weight doing it healthy. 1200 is a reasonable amount of calories, but I’m pretty sure those calories are not coming from all the nutrients your body needs. You don’t want your weight loss coming to a crashing halt! I know all about the crazy diets out there. You don’t have to spend ANY money on a quick fix or gimmick that may not work or work only for a few weeks. I have been on a natural eating plan and I lost 50 pounds in about 5 months. You’re younger, it may be faster. I also incorporated lots of exercise to burn more fat. This way of eating is called Paleo, or the Cave Diet. Eat everything your ancestors ate! If mother nature made it, eat it, if man made it, don’t touch it! It’s as simple as that. Go to the Cave Diet link below. You will lose weight, feel happier, glow from the inside out. Good luck!

      View Comment
  3. Reply

    Does Anyone Know Any Good Weight Loss Tips? I’ve been struggling for the past few months to drop the last few pounds I need to fit in my cheer uniform from last year. Does anybody know any good, fast, sufficient weight loss tips that can help me drop 10-15 pounds by at least January? Please help!

    View Comment
    1. Reply

      The best advice I could ever give you is losing weight takes time. If you’ve tried and failed many times (which is what I am going through), you have to start slowly. Maybe start cutting out bad things in your diet little by little. You can’t expect to go from eating sugary processed foods and not exercising much to extreme healthy eating and exercising 7 days a week in one day, or even one week. You have to learn to control yourself and that means start small and keep everything under control. Another VERY important thing to remember is to NEVER EVER EVER give up! No matter if you go a whole week eating junk foods and not exercising, that does not mean you have to give up and never reach your goals. Just think, well, next week I’ll do better and get back on track. You have to believe you can do it. You have to want it for yourself and no one else.

      Exercise at least 5 times per week. I suggest strength training and cardio. Let’s say Monday you walk/run for 30 minutes, then Tuesday you would do push ups and sit ups and planks, and squats and then take a break Wednesday and start back up on Thursday.

      As far as your eating you really need to watch what you eat! That is the most important step. Portion control is important. If you normally get a big dinner, then cut the amount of food you get in half and that will help a lot. Another way is to get your plate and only eat 3/4 of the food you have on your plate.

      Eating healthy, lean meats, whole grain breads, and staying away from sugary things and high calorie foods. Always remember that cutting out something bad with something healthy really makes a difference. Drinking sodas and eating candy bars is empty calories. If you replace those things with a whole grain waffle or one small piece of dark chocolate it will really help.

      View Comment
  4. Reply

    What Are Some Good Work Out Routines And Weight Loss Tips For A 16 Year Old Male? I’m a 16 year old male and I am about 6foot 2 and weight around 185-190lbs. I was wondering what a good work out routine I can start and any good weight loss tips?

    View Comment
    1. Reply

      Just get into the habit of swimming every day or two and stick to it.

      Also for a normal (non drastic) diet that works you might want to see:
      http://www.bestinternetfind.solutionsarticles.com/Lose-Weight?id=xh8q

      View Comment
    • Ala r
    • November 25, 2013
    Reply

    I Am 5foot 11 Inches Tall And Weight 230lb. Can Any Body Give Me Some Weight Loss Tips Or Diets? Hi. I am a 15 year old kid, who is 5’11, 230lb. And I need some weight loss tips before school starts. I work out alot. I play high school football, and competitive baseball in the summer. During football I lose all of my weight, but after that I gain all of my weight for baseball season. Please HELP!!! What can I do?

    View Comment
    1. Reply

      No fats , no sugars and no junk food plus all the exercise you can manage ,

      View Comment
  5. Reply

    What Websites Have Good Weight Loss Tips? Does anyone know of any websites that have helpful (and free!!) weight loss tips?

    View Comment
    1. Reply

      Try this AWESOME diet program — “Spark People”. It’s a FREE website (www.sparkpeople.com) that actually works!! It’s SOOO helpful in losing weight, finding exercises, and tracking your progress! It is run by nutritionists, and it encourages a healthy/balanced diet (no fads!). You can track food eaten, read articles about nutrition, exercise, and motivation, talk to experts, receive motivation from other dieters, look up exercises that will work for you, and SO much more! I belong to it and LOVE it!!!! Please check it out – you won’t be disappointed!!!!

      If you join, please state that I (matcm81) referred you. Thanks and GOOD LUCK!!

      View Comment

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