One tool that will really help you monitor and give you a visualization of your progress is a weight loss chart (Below is a 20-week chart which you can download and use).

Using a weight loss chart will give you a more complete picture of what’s happening with your weight.

For example:

You can track your weight-loss progress monthly or quarterly. If you just track your losses daily it can set you up for a frustrating journey. But, seeing your progress plotted on a weekly chart will help you see the big picture – and the best part is, it’ll be all black and white for you to see without any confusion!

The numbers across the top of the graph are the weeks of the program and on the left side of the graph are numbers representing the weight you either lose or gain.

The change in weight on the left side of the sheet begins with a +4, just in case you gain weight before you lose it – which doesn’t happen too often but if you’re a beginner you may gain weight before you start losing it. Poor timing at the start of program or water retention can be possible causes. If this sounds like you, don’t worry…it doesn’t mean you won’t be successful. It just means you have to be patient.

Zero is where you’ll start. Each square symbolizes two pounds. All you have to do is place an X in the box corresponding to the approximate change in your weight under the week you’re at in the program.

Here’s a sample and an example of what the chart should look like once you plot your results.

You can also download a clean weight loss chart by clicking here.