Making a chart of the changes you make to get to a better, healthier weight has two distinct advantages. One advantage is purely psychological, a physical reference that can be referred to providing positive reinforcement and proof of a desire to change. In addition, capturing quality data on a daily basis will give direction to our efforts by correlating our actions to actual results. Of course, the more data that we have, the better job we can do.
If you look at the first column, each row marked ‘Week’ shows the distance that I walked first thing in the morning on the day at the top of the column. The first two weeks I was only concerned with that particular data as I was tracking the increase in distance to my 3 mile a day goal, just in case my intended gains were too ambitious. For Week 3 I decided to also track my morning weight and start logging my calorie intake during the day, mostly as a guide to help me learn better food choices.
As I have said before the weight number is initially going to be used as a tool to examine how my body is handling hydration and it looks like that is working well. Notice that all of the weight numbers are very close together and vary by 5 pounds throughout the week. My hydration is just under 1 gallon of water a day, I am drinking mostly water, no milk yet and only an occasional diet coke, no judging. These numbers do not show any significant weight loss but it does show that my hydration is were it needs to be. Always check the color of your urine at least once a day, yellow is good, lighter yellow to clear means you are getting too much water, brown or red, go to the hospital.
Having all but eliminated bread of any kind from the food I eat, I did have some french fries last week and tortillas for breakfast once, but the rest of the time I stuck to fiber, fat and protein without any difficulty. Bacon was my new best friend the third week, 4 eggs, 4 bacon is 420 calories and very filling. When you consider that my basic breakfast runs around $2.50 and the lunch salad of spinach, zucchini, onion and tuna about $3 a day, changing eating habits are also saving considerable amounts of money as well.
At the extreme right of the table I use columns for weekly totals, distance, calories burned and calculated fat loss from diet and exercise. These will not correlate directly and that is OK, they are references only, as I have said before, your weight will vary with water before fat. The chart will make more sense as more data is added to it, by the time we get into week 7 the weekly numbers will begin to show where the results are headed and changes can be made if necessary. We are changing things and everyone responds differently to stimulus, even if the stimulus is the same.