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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
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?
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5'3"
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105-118
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115-128
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5'4"
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110-123
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120-133
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5'5"
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112-126
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125-138
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5'6"
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117-130
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130-143
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5'7"
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120-134
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133-148
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5'8"
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125-139
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137-153
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5'9"
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130-144
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143-159
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5'10"
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135-149
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148-164
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5'11"
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140-154
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152-168
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6'
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144-158
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155-171
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6'1"
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163-179
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6'2"
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167-183
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6'3"
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170-188
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6'4"
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172-195
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6'5"
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178-198
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6'6"
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185-206
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Members Suggest:
"Tarnower's
chart is rather severe. Do you know that 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. Alternately, you can calculate your BMI online
at:
http://www.nhlbisupport.com/bmi/bmicalc.htm(BTW, BMI can hypothetically make a very fit person with
a lot of muscle mass seem obese, and an overweight person who's lost a lot of muscle seem under or normal weight. However,
BMI is a good tool)." -kg
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.
"Be
careful with taking the reading of your scale as gospel. Scales can be wrong. If you are following the diet exactly, then
you probably are losing about a pound a day.
Also, our cycles can affect weight.
Are you weighing yourself at the exact
same time every day?" -Anj
"I am trying not to let the # on the scale bother me this time
but I know, from past experience, that if it doesn't go down, all it takes is another little something to go 'not quite right'
that day and I head for the food. Classic
emotional eater!!! I've stopped weighing in daily, which has reduced the ' #
pressure' somewhat and find that twice a week is enough to keep track of progress. What I'm trying to do this time around
is get my head sorted as well as my eating habits!" -Nikki
"You
may want to measure yourself too. Measure your waist at the narrowest point, and at the naval and your hips at the widest
point and your thighs at the widest point. I have found that even when I wasn't losing pounds, I was losing inches! I think
sometimes our bodies take time to adjust to the weight loss and that's why the scale shows no movement but the measurements
will show progress". -Debbie
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