The Elimination Weight Loss Diet - Why Should I Chart My Weight? (Chapter 7)
The Elimination Weight Loss Diet
How to Make a Graph
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Chapter 7 – Why Should I Chart My Weight?
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As an automotive engineer working for Ford Motor Company, I spent more than 25 years working in quality control. One of the first things that we learned was that it was much easier to see trends and patterns when looking at data in graphical form.
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The easiest and often the best way to plot data is in time order. That means that the horizontal axis is the day and the vertical axis is your measured weight. Since you will be weighing yourself only once a week, I suggest that your chart cover 13 weekly increments, which equal exactly three months
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The best way to chart your weight loss is on an Excel spreadsheet, but since HubPages does not support Excel files, I have added a table at the end of this Hub, which shows you what the chart should look like.
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In Chapter 6, I explained why you should weigh yourself only once a week. Water retention can cause considerable variation in your weight from day to day and even from hour to hour. In quality control, we call this variation noise because it is always there and it interferes with what you are trying to observe which is real weight often referred to as the signal.
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You should always try to maximize the signal to noise ratio so that you don’t confuse the two. Plotting the data on a graph helps you to differentiate between the long-term weight loss trend (the signal) and the daily random water retention variation (the noise).
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In addition to long term trends, you can also observe repetitive patterns. For example, the most likely pattern that you will observe is that over a three month period, your weekly weight loss will decrease from about one pound per week to something like ¾ pound per week.
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This is because as your body loses weight, it requires less calories to maintain itself and at some point you will have to increase the number of calories per day that you eliminate to sustain losing one pound per week. That is why I recommend that you should review your weight loss every three months and decide if you want to eliminate additional calories and a graph is the best method of doing that.
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In summary, while you don’t have to graph your weight loss to use " The Elimination Weight Loss Diet", it will help you to distinguish the signal (actual weight loss) from the noise (random water retention). It will also make it easier to determine when your weekly weight loss rate has decreased enough so that you need to eliminate additional calories per day.
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In Chapter 8, I will explain what you should do if you don’t start to lose weight right away.
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Three Month Weight Loss Chart
Weight (Lbs.)
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|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
200
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190
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180
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170
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160
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150
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140
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130
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120
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110
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100
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Week
| 1
| 2
| 3
| 4
| 5
| 6
| 7
| 8
| 9
| 10
| 11
| 12
| 13
|
Weight (Lbs.)
| 195
| 194
| 193
| 193
| 192
| 190
| 189
| 188
| 188
| 186
| 185
| 184
| 183
|
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