Tip #5: Measure and record

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Measuring and recording builds accountability and helps to track progress.  Some things I measure and record:

My weight most days.  I know this is controversial, because weight can fluctuate, and 1-2 lbs/wk is a good, sustainable weight loss.  Faster weight loss cause muscle loss, which is a catastrophe.  Some get frustrated with slow changes, especially if they gain a lb or two.  Realistically, sometimes just maintaining is a victory.  Others, if weight training, may even see their weight go up even though muscle mass could be increasing and body fat decreasing.  See the woman below – but only expect these sorts of results from weight training.



My workouts, either walks with a smartphone app like Walkmeter, or entering treadmill and weight training into my Google calendar.

How about that pair of jeans that used to fit?  Try them on once a week and see if you’re making progress.

Dr John Ellis MD

Board-certified anesthesiologist, with expertise in cardiovascular anesthesia and the implications of obesity and sleep apnea in anesthesia. See vascularanesthesia.com for professional information. Dr. Ellis has used the strategies in here to: (1) lose 120 lbs over 18 months, (2) stop all antihypertensive medicines, and (3) no longer need CPAP treatment for sleep apnea.

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