Know Your Numbers to Lose Weight and Keep It Off! What Gets Measured, Gets Managed.

These tips are how to stay on track with your weight loss goals and see progress.

When you finish reading this article, you will know how and what to track to lose or maintain weight.

I have studied health behavior change for over 25 years. I successfully implemented these strategies, lost considerable weight through these metrics, and have kept it off for over five years.  

Five years is a significant milestone in weight loss. Some studies show that up to 80% of people regain weight during this time. This is why the strategies in this and my other articles are essential for long-term success.

1. Use a paper calendar, and place it where you will see it daily. This is where you will track your habits and record your weight. It is satisfying and rewarding to physically mark off an achievement, allowing you to celebrate a little after each successful string. 

2. Weigh yourself weekly. This one is hard but necessary. I didn't weigh myself for 18 months. I knew I had gained a lot of weight, but I didn't realize how much. 

It was sobering when I finally saw the number, bringing me to action.

Weigh each week at the same time and write it on your calendar. 

3. Count your steps. In the beginning, it is essential to see where you are starting. If you have a smartwatch, it likely counts your steps; if you don't, consider getting an inexpensive pedometer that you clip on each morning.

If you are currently walking 5,000 steps, try to do 5,500 for one week, then up it another 500 steps each week. It is recommended that we get 10,000-12,500 steps per day, depending on your age and health. Write the number of steps you get each day on your calendar.

4. Journal when you are anxious, sad, or have any emotion that makes you want to eat. Taking 15 minutes to jot down your feelings can be enough time to shift your mood. Don't eat your feelings; write them out instead.

5. Know what your comfort food is and find a healthy alternative. Some of us crave crunchy, others ice cream. Give yourself a checkmark on the calendar when you eat something healthy in place of your comfort food. 

6. You will be more successful in this program if you do it with someone else. This person will be your accountability partner, someone to call when you have a low moment or need to go for a walk. 

See if a friend can join you on your weight loss journey; someone who also wants to lose or maintain weight.

7. The essential item on this list is to keep the streak. If you start a positive habit like eating healthier or exercising, aim to keep the momentum. 

If you fall off the wagon, don't think the day is ruined; pick up where you left off that day. 

Following these tips are the healthiest way to keep your weight down and keep unwanted weight off. 

Remember, you are seeking progress, not perfection. Small habits done consistently yield significant results.  

Want to learn more about healthy weight loss? We have a series of articles that you may be interested in.
Here are two of our most popular articles,  tips on grocery shopping for weight loss and my best meal time tips for losing weight.

**Consult your doctor before changing your diet and exercise regime.