Mandatory disclaimer:
Please talk to your doctor before starting any weight loss program.
1. Identify your reason to lose weight.
Your reason should motivate you. (Some good reasons include improving health, being below the weight limit for a ride or attraction, being healthy and fit for the sake of child.....)
My reason: With PCOS, it is important for me to reach a healthy BMI.
2. Choose your goal weight.
Although you can use BMI as a reference, it is not very realistic because it doesn't take into account individual differences (like muscle mass and body type). Instead, think back to a time when you felt that you were at a decent weight and did not need to lose weight. (Please make sure this was at your current height.)
I felt healthiest during my earlier high school years, when I was active in marching band. I was finished growing at that point, so my height has not changed. My weight at that time was about 145 lbs, so I chose that as my goal weight.
3. Choose a goal date.
Your goal date itself should be motivating, but realistic. It should be at least a couple months away. A holiday or event is ideal. (Ideas include family gatherings/visits, vacations, your anniversary, the start of a school year, graduation.....)
I chose my birthday. I will be turning 21, and I don't plan to go out and drink, so I decided to do this as an alternative present to myself.
4. Do the Math & Adjust.
If you can, I suggest using Microsoft Excel for this part. I started with a pencil and paper, but Excel made this step go so much faster and allowed for more math and easier adjustment. This part can be a bit confusing, so I'll walk you through it with my own calculations as an example.
Your reason should motivate you. (Some good reasons include improving health, being below the weight limit for a ride or attraction, being healthy and fit for the sake of child.....)
My reason: With PCOS, it is important for me to reach a healthy BMI.
2. Choose your goal weight.
Although you can use BMI as a reference, it is not very realistic because it doesn't take into account individual differences (like muscle mass and body type). Instead, think back to a time when you felt that you were at a decent weight and did not need to lose weight. (Please make sure this was at your current height.)
I felt healthiest during my earlier high school years, when I was active in marching band. I was finished growing at that point, so my height has not changed. My weight at that time was about 145 lbs, so I chose that as my goal weight.
3. Choose a goal date.
Your goal date itself should be motivating, but realistic. It should be at least a couple months away. A holiday or event is ideal. (Ideas include family gatherings/visits, vacations, your anniversary, the start of a school year, graduation.....)
I chose my birthday. I will be turning 21, and I don't plan to go out and drink, so I decided to do this as an alternative present to myself.
4. Do the Math & Adjust.
If you can, I suggest using Microsoft Excel for this part. I started with a pencil and paper, but Excel made this step go so much faster and allowed for more math and easier adjustment. This part can be a bit confusing, so I'll walk you through it with my own calculations as an example.
- Current Weight - Goal Weight = End Goal Loss
185 lbs - 145 lbs = 40 lbs - End Goal Loss / # of weeks until goal date = Weekly Goal Loss
40 lbs / 18 weeks = 2.2 lbs per week
The Chart
The columns you need in your chart are the date column and the goal column.
The date column should follow down your calendar on whichever day of the week you have chosen. (As you can see, I chose Fridays.) That day will be your weigh-in/data-point day.
The goal column is where the math comes in handy.
Excel lesson: In week 1's goal column, you will enter
"=Sum( *select cell above it* - Weekly Goal Loss )
So mine says =Sum(D4-2.2)
Next, press enter, then click on that cell (week 1's goal). Move your cursor/mouse to the bottom right-hand corner of that cell, then click-hold and drag down the column just past your goal date.
Tips
If your Weekly Goal Loss is a decimal, your goal column will contain decimals. Similarly, if your Weekly Goal loss is rounded (like mine, where I used 2.2 rather than 2.222222222222...), your actual Goal Weight may fall between your last two goal column numbers. (This is why we include one additional row past your last week)
Your goal date may not fall on your chosen day of the week, and that's ok. My goal date is October 31, which is on a Monday (not a Friday).
I opted to include a numbered week column for reference and a goal loss total column for both reference and motivation.
You will probably not have an extra row above week 0, but I wanted to add that to mine because I started exercising before making my chart.
Tracking
Using the date and goal columns, you can make a graph (highlight the data in those two columns; go to insert tab, charts section; select line graph). With a little exploration of the settings, you can customize the graph to make it easier to read and use. I copied mine into Word and made it fill the page (landscape orientation), and then I printed it. Thanks to the formatting adjustments I made, it will be easy for me to chart my actual weight each week and see where I am relative to my progress goals.
Using the date and goal columns, you can make a graph (highlight the data in those two columns; go to insert tab, charts section; select line graph). With a little exploration of the settings, you can customize the graph to make it easier to read and use. I copied mine into Word and made it fill the page (landscape orientation), and then I printed it. Thanks to the formatting adjustments I made, it will be easy for me to chart my actual weight each week and see where I am relative to my progress goals.