Weight Loss Journal

Weight Loss Journal

Use this journal to help track your progress as you lose pounds and inches.
Start Date: ________
Measurements	4 Weeks	8 Weeks	12 Weeks
Chest
Shoulders
Upper Arm
Waist
Hips
Upper Thigh
Calf

Weight
Body Mass Index*
Body Mass Index
*Body Mass Index is a measure of body composition. See LifeHub™’s BMI calculator at the Fitness page. BMI is calculated as follows:
A. Multiply your weight in pounds by 0.45. Example: a 140 pound woman would equal 140 X 0.45 = 63.
B. Multiply your height in inches by 0.025. Then square the number. The woman above is 5’2” or 62 inches tall. 62 X 0.025 = 1.55. 1.55 X 1.55 = 2.40.
C. BMI=weight/height. Divide the obtained weight, 63, by the obtained height, 2.40, which in this case equals 26.25.
Note: BMI is designed for adults aged 20-65 whose body size and composition is fairly stable. It does not apply to babies, children, adolescents, pregnant or nursing women, senior citizens, very muscular people, and endurance athletes such as runners.

Weight Loss Journal – page 2

BMI less than 18.5 may contribute to health problems due to heart irregularities, depression and anemia.

BMI 18-5-22.9 is a good range for most people. If your weight falls within this zone and you eat sensibly, your weight should not cause any health problems.

BMI 23-24.9 is considered a healthy range, although there are small, increased risks for chronic disease versus the 18.5-23 category.

BMI 25-27 is a caution zone. You should watch your weight. There are increased health risks in this zone.

BMI greater than 27 increases the risk for developing high blood pressure, diabetes, coronary heart disease, and certain cancers.

The purpose of this worksheet is to help you decide if you may want to seek additional information or help in this area. It is not designed to give you a diagnosis or advice. Only a qualified physician or mental health professional can give a diagnosis after a comprehensive evaluation. If you have any immediate concerns about yourself or someone you know, contact your Employee Assistance Professional, Family Doctor or other trusted professional.

If you would like any further help in this area, please feel free to post a question to our exercise expert at http://www.lifehub.com/ in the Exercise “Ask the Expert” area.

14 of 24