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2020 Weight Loss Chart - Fillable, Printable PDF & Forms | Handypdf


SummaryPioneer A healthy body is the key to a healthy and happy life. While health refers to the well-being of the body, mind and soul; physical well-being is the first and easiest step towards it. The bigge


A healthy body is the key to a healthy and happy life. While health refers to the well-being of the body, mind and soul; physical well-being is the first and easiest step towards it. The biggest impediment in the way of physical health is obesity and increasing cardiovascular diseases.

Identifying the Problem: Changing fast lifestyles

With the fast paced lives that people lead, everything is available at the touch of a button. Everything can be delivered to our doorstep and this makes us lazier.People always looking for quicker options. They no longer take the time to make and consume balanced meals. They only have time for a “quick bite” in between meetings so always hurry to Fast Food joints to “grab” a bite.The most precious commodity of our digital age is time and our health is often sacrificed at the altar of time. Humans are so busy running their lives that they forget to live it and that has to change. No matter how demanding your work schedules get, you must be able to devote a little time everyday to taking care of yourself.

Defining the Problem: obesity

Obesity is the most common side effect of a fast paced but largely sedentary lifestyle. People are always busy and spending hours working in front of the laptop. Even recreation is largely indoors with the increased tendency to lounge about and relax. This lack of physical activity combined with unhealthy food habits is the root cause of obesity.Obesity is nothing but excessive body weight and fat. While in itself obesity just causes physical discomfort from a feeling of heaviness, excessive sweating and general sloth, it is not life threatening. The problem arises out of the fact that obesity leads to other diseases. Obesity and excessive fat accumulation puts tremendous pressure on your heart, lungs, liver and kidneys.The most alarming connection is that between obesity and cardiovascular diseases and to prevent it you need to know How to lose weight and inculcate a healthy lifestyle. Just download a template of our weight loss chart and get started!

Effects of obesity

If left unchecked, obesity can give rise to a variety of diseases like:

  1. Lethargy
  2. Excessive oil secretion
  3. Excessive sweating
  4. Disruptive sleeping patterns
  5. Joints and muscles aches
  6. Cardiovascular diseases
  7. High blood pressure
  8. Cholesterol
  9. Diabetes
  10. Stroke
  11. Hypertension
  12. Osteoarthritis
  13. Gall stones
  14. Impaired liver function
  15. Impaired kidney function
  16. Respiratory problems

You can use a weight loss chart to keep track of your health and thereby prevent these diseases.

What is the importance of weight loss?

If you are obese, diabetic or suffering from any cardiovascular diseases, your weight is crucial to your health and well-being. You must maintain a healthy stable weight in keeping with your doctor’s recommendations with the help of a healthy diet and lifestyle.Even when you’re not suffering from any of these diseases you must ensure that you maintain a healthy body that is within the permissible BMI limits. A healthy body allows you to live life to the fullest, completely free and unfettered by medical complications.Don’t go overboard and work on rough estimates. Take your health seriously, approach your doctor, calculate your BMI and download our weight loss chart to track your progress scientifically.

How to lose weight

While at first losing weight may seem like a daunting process, it need not be a harrowing experience if approached in a scientific and systematic manner. When it comes to losing weight there is no single fool proof method that will magically produce astonishing results. You will have to work at it consistently and combine a variety of approaches to find the perfect combination of diet and exercise that suits your body and lifestyle.Here is some popular Weight loss tips guaranteed to give you the best results:

  • Lifestyle changes:

Our unhealthy lifestyles are the biggest cause behind our health problems. So in order to lead a healthy life, start from scratch and make changes in your lifestyle to incorporate your new objectives. For instance you could join a gym, or sign up for Zumba or Yoga for weight loss with your friends.

  • Old Routines:

Routine’s are very hard to break so habits like grabbing lunch at your favorite food truck or going out with your colleagues for an after work drink may be like second nature to you. In order to stick to your new healthy motto, replace tempting habits with healthier alternatives so that you don’t slip back into old patterns.

  • Favorites and Specials:

Replace old “favorites” at restaurants with healthier items. You can keep off a lot of weight by consciously substituting a pasta order for a salad.

  • Watch your salt intake:

This is one of the most effective Weight loss tips. Sodium rich food contributes to your risk of high blood pressure. So control the salt content in home cooked food and steer clear of processed, packaged fast food.

  • Don’t stock up on snacks:

Instead of stocking up on unhealthy snacks at home, counter your cravings by stocking up on healthy snacks and buying less healthy items sparingly and in very small quantities at a time. So when you feel hungry in between meals you are more likely to snack on a fruit that you find close at hand instead of walking all the way to the store for a packet of chips.

  • Never skip Breakfast:

A healthy and filling breakfast is a great way to begin your day. It keeps hunger pangs and cravings at bay by keeping you feeling full for longer. Skipping breakfast leaves you hungry and more prone to snacking before lunch, overeating at lunch or giving into your craving before and during lunch.

  • Fit in a little physical activity wherever possible:

When it comes to weight loss, a little goes a long way. Supplement your daily work out with tiny bouts of activity incorporated into your daily chores. For instance you may keep your fridge slightly under stocked so that you’re forced to walk to the grocer every evening. Similarly you may also throw in a few rounds of crunches during a commercial break. Ensure you weight loss chart takes all your exercises into account.

  • Avoid deliveries as far as possible:

Everything is now available at your fingertips so resist the urge to have everything home delivered. Go shopping for food and clothing. Instead of ordering take out from the comfort of your home, wake to the restaurant and take your food home with you. Encourage and motivate yourself to go out even if you choose to travel in a car. They very process of physically collecting something is exactly the kind of activity that must be encouraged.

  • Quit all addictions:

Avoid drinking and smoking as far as possible. While alcohol contributes to your diseased liver, smoking affects your stamina which makes it very difficult for you to exercise. Further both contribute to relaxing the body to an extent that it becomes drowsy and lethargic.

  • Clear out your snack drawer:

Keep yourself as far away from temptations as possible. So before you start your new diet or exercise regimen ensure that you’ve cleaned out your pantry and gotten rid of all unhealthy snacks and no, getting rid of them does not mean eating it all at one shot. That will cause more harm than good.

  • Involve your friends:

The hardest thing about trying to lose weight is the way it has the potential to affect your social life. It’s difficult to wake up on time for your early morning run if you’ve been out with your friends till the wee hours of the morning. Similarly it isn’t fun cancelling drinking plans because you’re trying to avoid a beer belly.To avoid feeling isolated by your lifestyle changes, try to include your friends and colleagues into your program. Exercise with them, count calories with them and have them over for healthy snacks. Everything is easier when you have that kind of social support.

  • Musical Motivation:

Compile a pumped up playlist to help get you in the mood for a workout. In fact this is a great tip to keep you feeling active all day as you complete your work around the house. You can also slowly increase the duration or intensity of your workout by coinciding it with the duration and tempo of your playlist.

  • Add Veggies:

This is one of the most important tips that you will find as part of a Low carb diet. The idea is to leave you feeling full on veggies, fruit and lean proteins in order to minimize the dependence on carbohydrates.Even if you don’t follow a strict Low carb diet, adding veggies to your food makes it healthy and filling. So instead of ordering a plain grilled chicken sandwich, add lettuce, tomatoes, cucumber and other such vegetables to it and make a healthy meal of it.

  • Go for a run:

Once you have build up some stamina, go for a run. Running is one of the most effective ways to shed those extra kilos and keep them off. While the first week can be taxing on your muscles, it will soon become an enjoyable habit that leaves you energized for the rest of the day.

  • Practice Yoga:

Yoga is great way to improve your all round health as it heals body, mind and soul. However Yoga for weight loss is extremely effective for your physical wellbeing. Just ensure that you know what you’re doing so that you avoid accidents and injuries.

  • Small Rewards:

Remember to reward yourself with a scheduled cheat day to ensure you keep all burnouts at bay. However don’t go overboard. If you’re craving some fried chicken at the end of the month, get it, but allow yourself a small portion, not an entire bucket.

  • Share goodies:

Keep your calorie intake to a minimum by sharing goodies with your friends. Whether it’s splitting dessert or sharing a pizza, this helps you control your intake.Get a weight loss chart to ensure that you do not miss out on keeping tab on your health. There are a number of such templates available, that can be downloaded for your own benefit!

What is a Weight Loss Chart?

A weight loss chart is a simple but effective planner to help keep track of your weight. When used in tandem with a Weight loss calculator, it helps you scientifically plan and measure your progress as you work towards a healthier body.A weight loss chart can schedule and tabulate all your activities. It will help you count your calories and work towards a healthy BMI if you follow it. Further it serves as an excellent motivator because you can clearly track your progress and push yourself to do better.

How to use a Weight Loss Chart

  1. Consult a doctor or a dietician to understand your body.
  2. Find a weight loss chart that is flexible, detailed and easy to use.
  3. Download it in your desired format.
  4. Fill in your personal details
  5. Be specific and use a calorie counter and a BMI scale to ensure the accuracy of the details you put into the template
  6. Include every meal and every activity in the chart and use a Weight loss calculator to measure your progress.

Why do you need a Weight Loss Chart?

It is never easy to lose weight. So you need to be organized and consistent in order to reap the benefits. Use your weight loss chart to plan and schedules your meals and exercises. A planned regimen will help you lose weight in a systematic manner. Fad diets, crash diets, juice cleanses or extreme workouts are never long term solutions and may cause irreparable harm to your body. Instead start small and steadily work towards your goal.

Benefits of using a Weight Loss Chart

  1. This weight loss charts economical, user friendly and available in a variety of formats like MS Word, MS Excel and PDF to suit your needs.
  2. It is provided detailed options under which you can track different aspects of your progress.
  3. These charts are neat, uncluttered and easily customizable. This makes them an extremely versatile and effective tool.
  4. A chart like this will show you exactly where you are going wrong. If you take this to your doctor, she may be able to help you customize it further to suit your medical needs.

With these excellent tips on How to lose weight you are now ready to reclaim a healthier you. So go ahead and use our effective weight templates tools to help you achieve your goals.

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