To lose weight in a healthy and manageable way, you need to be consistent and persistent in your dieting and exercise regimen. A weight loss graph, which keeps track of your bodyweight over a period of time, can help you to stay the course. While these graphs can be created with spreadsheets, you can use online or mobile applications to track your weight.
A spreadsheet program, such as Microsoft Excel, can generate a weight loss graph. List the dates that you weigh yourself in column one. List your corresponding body weights in column two. In general, weight loss graphs chart a weekly or monthly weigh-in. Click on the insert tab and then highlight the two columns. Select a line graph that provides markers. Excel will automatically create the weight loss graph, which will pop up next to the columns. The y-axis represents weight and the x-axis time. Right click on the graph to add a trend line. Because a weekly graph may be erratic, recording highs and lows, the trend line reveals the general direction -- up, down or flat -- of your weight loss.
Using Online Trackers
Online applications, such as MyPlate, can quickly generate a weight loss graph and don’t require spreadsheet skills. The advantages of online applications include having access to additional tools, such as trackers for calories; being able to check the nutritional value of your diet; and having the option to record measurements for your waist, hips and thighs and even your water intake. You can also set a weight loss goal. For group support or weight loss questions, you can participate in the MyPlate forum. Although these applications are typically free, you will need a computer and an Internet connection.
Tracking on the Move
Mobile applications allow you to quickly and easily generate weight loss graphs with trend lines. Similar to online applications, you can set intermediate targets and a final weight loss goal. If you’re using a mobile phone application, you can sync the weight loss information on your phone with other devices, such as tablets or laptops. In addition to weight loss trackers, mobile applications often allow you to track calories, exercise and the nutritional value of the foods you eat.
Shedding Excess Pounds
To achieve sustainable weight loss, set a weight loss goal and then aim to lose one to two pounds per week to reach your goal. If you want to lose 20 pounds, expect to spend three to five months -- a loss of four to eight pounds per month -- while adhering to a dieting and exercise regimen. Establish intermediate targets to help you to gauge the progress of your weight loss. If you’re using a digital scale, record your weight to the nearest pound or half pound. For example, if your weight is 125.2 pounds, input 125 pounds for your weight loss graph.