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Scarsdale Diet Support Site

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Daily Weight Chart

Keeping Track of Your Progress

YOUR DAILY WEIGHT CHART
This is the very personal part of the diet program for you. Set yourself a final goal for your weight loss. What do you think your ideal weight should be? Check the Desired Weight Chart in Chapter 2. At what weight do you look and feel best? Make a simple chart like the one that follows, and keep it daily. Its a good idea to keep it well beyond the 2 week Diet period, too.

 
Right click the picture below, then click print picture to make a copy

weight-chart.jpg

THE FOUR-POUND STOP SIGNAL
There is no more useful ritual to add to your personal health program than a daily weighing-in.
For cardiac patients it is essential; for the rest of us it is extremely helpful. Weigh yourself, a la mode, every morning; if you do it with clothes on, you begin to kid yourself that the extra pound and a half is really your shirt or blouse. Any time that your scale hits four pounds over your desired weight, reach for SMD-quickly. Stay on it until the four pounds are gone. It shouldnt take a week.(p.23)
 
How Much Should You Weigh?

HEIGHT
WOMEN
(wt. in lbs)
MEN
(wt. in lbs)
4'10"
90-98
95-105
4'11"
93-102
98-108
5'
95-105
100-111
5'1"
97-108
105-117
5'2"
100-111
110-123

5'3"

105-118

115-128

5'4"

110-123

120-133

5'5"

112-126

125-138

5'6"

117-130

130-143

5'7"

120-134

133-148

5'8"

125-139

137-153

5'9"

130-144

143-159

5'10"

135-149

148-164

5'11"

140-154

152-168

6'

144-158

155-171

6'1"

.

163-179

6'2"

.

167-183

6'3"

.

170-188

6'4"

.

172-195

6'5"

.

178-198

6'6"

.

185-206

Members Suggest:
 
"Tarnower's weight chart is rather severe. Do you know what your BMI or body fat are? Body fat percentage is the best way to determine whether or not you're a healthy weight. Your doctor or gym can help you determine that. 
Calculate your BMI online at:
http://www.nhlbisupport.com/bmi/bmicalc.htm
Weighing everyday does not work for all members.
Some people find it more encouraging to weigh in once a week, due to daily fluctuations.  Read the Stalling & Gaining link for more info.
 
WTH (Waist to Hip) ratio is another tool for determining your health status. Sometimes our bodies take time to adjust to the weight loss and the scale shows no movement but the measurements will show progress.