Tracking Weight

- POSTED ON: Mar 05, 2011

                                  

Weight tracking is a helpful tool to use when involved in the task of losing weight or maintaining a weight-loss.  The scale is a measurement tool.  It weighs everything within one’s body.

Ultimately, however, scale weight will…over time…accurately reflect the RESULTS of one’s eating BEHAVIOR. I add the caution…over time…because there are many variables that affect a person’s daily scale weight. You can read more about that in "What About the Scales?" and "The Scale and the Big Picture".

I have found that Graphing or charting weight over time can help bring perspective and patience to my weight-loss or maintenance process.
As an example of how this works, I’ll share with you some current graphs showing my own weight progress.

1. Here is a WeightChart graphing my DAILY weight for the last 20 months.
 

 2. Here is a WeightChart graphing my WEEKLY weight for the last 20 months

 


3. Here is a WeightChart graphing my MONTHLY weight for the last 20 months

 These graphs are all from a charting program called WeightChart, and all of them use exactly same weights over the same 20 month time period. The Results are actually all the same. However my Efforts are reflected far more accurately in the daily graph than in the monthly graph, or even in the weekly graph.

Here is similar information using the graphing function of DietPower. Except that here the time period is for the past 12 months, a one year period.

1. Here is a DietPower graph of my DAILY Weight for the past 12 months.


2. Here is a DietPower graph of my WEEKLY Weight for the past 12 months.

 
3. Here is a DietPower graph of my MONTHLY Weight for the past 12 months.

 

 Below are 3 graphs from three separate Graphing programs
showing my DAILY weights for the last 90 day period.

This First daily graph is from DietPower for the past 90 days.

 This Second daily graph is from Weight Commander for the past 90 days.

 This Third daily graph is from Weight Physics for the past 90 days.

What all these 90 day charts show is:

  • My weight loss efforts before Christmas,
  • My Christmas Holiday overeating.
  • My weight-loss efforts in the New Year.
  • My February vacation overeating.
  • My weight-loss efforts – post vacation.

This is a typical example of the way my personal maintenance works.
My Focus must be on my BEHAVIOR, not on my RESULTS
because it is Behavior that CAUSES Results
.

I am Responsible for my Efforts,
which are my Behaviors, my food-intake and exercise.

I am not Responsible for my Results,
which is my Outcome, the timing of the numbers on the scale.

 While my scale results should not be my FOCUS, it is important to know those numbers. When I look at my scale weight graphed over time, I can accurately judge whether or not my eating Behavior is bringing me my intended Results. An accurate picture of my Results keeps me out of Denial, and gives me the option of modifying my eating behavior in order to achieve different and more positive results. While I cannot control my Results, I do have the ability to choose to control my Behavior.

Tracking weight by graph is an excellent way to obtain knowledge about our Results, without losing perspective when we have those inevitable weight-bounces. When the scale number is up, many of us feel sad or angry and tend to comfort ourselves with food. When the scale number is down, many of us feel elated and tend to reward ourselves with food. The habit of graphing scale weights can help prevent us from emotional eating responses at the sight of individual scale numbers.

Every chart I have included here accurately reflects the same information….although for different time periods. However, I find that, when carefully studied, each separate chart gives me a slightly different perspective on my Scale Results. …and indirectly, on my eating behaviors.

What I personally like about running several charts at a time, (which is part of my own Dieting Hobby) is I can almost always find something encouraging about my results in at least one of them. I don’t find the process difficult or time-consuming. It takes me only a few minutes each day. The secret to success here is exactly the same as the secret to successful weight-loss … Persistence, Consistency and Patience .

 I have never found weight-loss and maintenance of that weight-loss to be easy.
For me, it has always been a challenge, but I’ve learned ways to enjoy myself while following through with the effort it takes.
Like the saying on my Chart at the top of the page ABOUT ME ,

Being fat is hard,
Losing weight is hard,
Maintaining weight loss is hard.
Choose your hard

BTW, there are many links on the ABOUT ME page which provide pictures and charts of my weight-loss history. By accessing them, you can probably learn more about me than you would ever care to know.

Here is a picture of a friend’s DietPower chart which shows how tracking one’s daily weight,
(Results) and tracking one’s daily calories (Efforts) relate to each other.

Weight History equals Results.
Calorie History equals Efforts.

Tracking one’s weight is a good thing, and it helps bring perspective. But I never forget that my Behavior -- my Effort -- is the key to my weight-loss and maintenance success, therefore DietPower’s Food Tracking function is far more important to me than the weight tracking function of DietPower or any other tracking or graphing program,


Comments:
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Existing Comments:

On Mar 05, 2011 wrote:
Just reading all those charts is too much work for me. I could never take the time to track my own weight.


On Mar 05, 2011 Dr. Collins wrote:
             Patty, It only takes me a few minutes each day.


On Mar 06, 2011 Dr. Collins wrote:
I'm going to think about starting this.


On Mar 06, 2011 Dr. Collins wrote:
             Valerie, thinking about it is a good place to START.

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