Why track?
Tracking provides us with data to measure progress and to make changes appropriately.
As a Nutrition Track client, you are required to track the following:
- Body measurements
- Daily weight
- Progress photos
- Body measurements
How many times?
Twice per month – week 1 and week 4.
Where to measure?
Waist – 3 fingers above belly button.
When?
First thing in the morning, before breakfast and after going to the toilet.
- Daily weighing
Why daily?
Weight fluctuates daily (you probably have experienced this!). Instead of measuring progress with daily weight, I like to use weekly averages. So, record daily and take the average at the end of the week!
When?
First thing in the morning, nude, before breakfast and after going to the toilet. For consistency, try to stick to this routine.
How?
I think you know how.
You can use this weight tracking worksheet: Weight Tracking Worksheet Sheet1
- Progress photos
How many times?
Twice per month – week 1 and week 4.
How?
- In underwear/swimwear
- Full body front, back and side
- Arms down and relaxed
Why track progress 3 ways?
- Scale weight fluctuates daily. Gaining weight on the scale does not mean you’ve gained fat; losing weight on the scale doesn’t mean you’ve lost fat
- How you look in photos and measurement progress may not be reflected on the scale. This may give you an inaccurate view of progress.
- Progress photos provide motivation!