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"Understanding the Importance of Tracking Your Health and Weight Numbers"



These numbers give you an outline of the degree of wellness you are at currently and give you an indication of what needs to change.


Your weight: This number gives you a guideline on how healthy you are. There are charts online that will provide you with a range of where your weight should be based on height and gender. When using a scale to track progress, your weight will fluctuate during the day and even the week. Weigh yourself at the same time every day, preferably in the morning. Do not fixate on one number but give it a range between 1-3 pounds.


Current weight: __________ Date: ________


Standard recommendation: ___________ your goal weight __________


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Usually, when your weight fluctuates, it is due to water weight. ‘Water weight’ can increase due to sodium intake, water consumption (not enough), stress, and exercise.


Body Mass Index: BMI is associated with health screening. Below 18.5 may signal malnutrition. 18.5-24.9 is the range for a healthy weight and carries a little health risk. 25-29.9 indicates overweight and at an increased risk for health problems.

Above 30 means obesity. The use of the BMI height-weight relationship does not evaluate body composition.


Current BMI: ______ Goal BMI _______


Body fat percentage: The body needs essential fat. The minimum essential is approximately 3 percent for males and 12-15 percent for females. Criteria for obesity are noted at 25 percent for males and 37 percent for females.


Current BF % _______ Goal BF% _______


Daily Calorie intake: Estimating how many calories you should take in during the day will help determine if you are overeating.

To estimate your daily calorie requirement:


1. Determine your resting metabolic rate. You can quickly estimate the calories needed for your ‘resting metabolism’. For men: multiply body weight in pounds by 11. For women: multiply body weight in pounds by 10. i.e. 120 lb woman would have an estimated BMR of 1200 Calories


2. The number of calories needed for physical activity can vary greatly, depending on how active a person is. It may account for the second-highest amount of calories we expend. Determine how many calories you need for your daily activity level; if you are *sedentary, add 20-40% of BMR *moderately active, 40-60% of BMR *very active 60-80% BMR. The very active woman would add 70% of 1250, 840 daily activity calories.


3. Add the answers to 1 and 2 to determine the total daily calorie requirement. From the example- 1200 calorie BMR plus 840 daily activity calories equal 2040 calorie requirement to maintain current weight.


Your daily caloric count: ­­­­________


When you know how many estimated calories you need to maintain your weight, you will be able to find out how many calories you need to lose weight. Theoretically, if you eat 500 fewer calories per day than you normally do, you should lose one pound per week; this is because one pound of fat equals 3500 calories. 500 calories x 7 days/week = 3500 calories/week = 1 pound body fat.

Losing one pound per week is a safe amount to lose. Cutting back too much, you get too hungry and blow your plan. You also lose muscle, slow your metabolism, and consume too few nutrients needed to protect your health. Slow and steady weight loss stays off; quick weight loss is quickly regained.


Your measurements: Using a tape measure, measure your waist, hips, chest, arms, and thighs.

Tracking these numbers allows you to see muscle increase and fat loss, sometimes before you see it on the scale.




Waist


circumference is a good screening technique for regional fat distribution. Regardless of gender and ethnic background, an increase in abdominal fat brings a higher incidence of heart disease, high blood pressure, stroke, diabetes, and breast cancer. In men, waist circumferences over 40 inches and in women over 35 inches indicate an apple shape and excessive visceral fat storage. To measure your waist circumference, use a soft tape measure. Measure the waist below the last rib and above the navel.


Starting Point

When making any changes in your life, it is good to evaluate your starting point. We look at your starting point in measurements, physical fitness, existing health conditions, medications, supplements, and behaviors.


Knowing the starting point and your goals, we can strategize to establish an action plan.


How do you measure up?

Actual weight =

Insurance table =

Body Mass Index =

BMI desirable = 19-25


Waist circumference =

High risk = males >40” Females >35’




Keeping track of the bare facts



Knowing the food, you are eating and how much you are eating will allow you to be in control. Tracking is self-managing and enables you to see progress. Research has suggested that people who keep journals on food intake and fitness activity have better results.




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