Ideal Weight

Losing weight can sometimes be a very difficult task, requiring a large amount of energy and a lot of motivation. Knowing how to calculate weight loss percentage can really be a morale booster for your rough times because your actual results can only encourage you to perform more of the taken actions - like jogging, dieting or others.

It can also help you stay on track and not exaggerate with anything, as we do know that anything done in excess can harm your body. It can help you set goals and achieve them step by step.

But how do we calculate weight loss percentage? Is it a difficult math task? No way! It's a pretty basic formula. First of all you'll need to remember your initial weight. Secondly, you'll need your actual weight at this point. Now, the formula goes like this:

((IW-AW)/IW) * 100= weight loss percentage

In this formula IW is your initial weight and AW is your actual weight at this point. It's not as complicated as it initially seems: practically all you do is subtract the actual weight from the initial weight and divide the number obtained by your initial weight. Multiply the result with 100 and you'll get the exact percent.

Now you can see that it's pretty basic - but opening a lot of possibilities. For example, you can measure your weight once a week and create an Excel table which instantly calculates the weight loss percentage for you. This can really help you keep track of your progress and can be a real motivation booster as I previously mentioned.

With this you can also create a weight loss percentage graphic - actually drawing your progress at certain points.

Well, if you fully understood how this works, you can conclude that now you know how to calculate weight loss percentage. If not, try to re-read the article more carefully.

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Does this sound familiar....you promise yourself that the next morning you'll totally revamp your food choices, exercise daily, and be successful with your diet plan? Has it worked long-term? If not, maybe you tried to do too much too quickly. It can be overwhelming to make big changes and expect them to stick. Why not try something different? Make small changes to your food choices and exercise. Small changes build to big weight loss success.

In working with my clients, a successful strategy in losing weight and keeping it off is to make one small change at a time. Do you reach the top of a staircase by a giant leap? No, you rise to the top one step at a time. The same for weight loss is to make small changes and allow them to build success one after the other. Before you know it, those changes create a momentum of success that move you forward to your weight loss goals.

1. Eat slowly and calmly. Enjoy the tastes and textures. Put your fork or spoon down between every bite. Intersperse your eating with enjoying the company of others joining you for the meal. Your brain has a delay to your stomach by about 20 minutes when it comes to the feeling of fullness and satisfaction. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

2. Eat only when you're hungry. Sounds easy but can be challenging to differentiate between your head hunger and hear your stomach truly growling. It is amazing how often we eat out of boredom, nervousness, habit, hobby, recreational sport, or frustration. Unfortunately for some of us that struggle with weight and food issues, we have actually forgotten what physical hunger and the cues feel like. Next time, wait until your stomach is growling before you reach for food. If you're craving a specific food, it's probably a craving, not hunger. It's probably your head that's hungry rather than your stomach. If you'd eat anything you could get your hands on, chances are you're truly physically hungry.

3. Out of sight, out of mind. The other day I found a surprise lurking in my refrigerator. It was a holiday treat from Thanksgiving that got pushed behind other items in the refrigerator. I'd forgotten all about this little treat put in the refrigerator because I didn't see it. Fast forward to how it looked today; it was petrified and looked awful. Seeing this Thanksgiving goodie that I'd kept that looked delicious in November to its current appearance was disgusting. It sure put the food choice into perspective. You aren't tempted if you don't see it. Even further, if you don't buy it or bring it home, you aren't tempted either. Keep your trigger foods out of your radar.

4. Empower yourself with the trash. Huh? My husband brought home leftover food from a work function he attended. It was not the best nutritional choice for anyone. Rather than keep it around, I threw it away. It felt so empowering to throw away the unhealthy food item. I chose the health of myself and my family over the temporary enjoyment of eating an undesirable food choice. You and your health are more important than any fleeting food fix

You don't have to undertake all of the changes in your lifestyle all at once. You've done that before. Did it result in long-lasting change? Probably not. Try something different. If you want different results, try it in a different way. Small changes build to big changes. Before you know it, you'll step on the scale and see your goal weight. Small changes can equal big success.

Cathy Wilson is a weight loss life coach. Cathy lost 147 pounds six years ago. Her passion is helping clients achieve their weight loss and life goals. Cathy works with clients to create a weight loss life plan that is customized to each client. Cathy is a member of the International Coaching Federation, International Association of Coaches, and Obesity Action Coalition.

Visit Cathy's website: http://www.LoseWeightFindLife.com

Have you ever thought of your diet as a road? Roads have bends, twists, and speed bumps along the way. Diets do as well. On your weight loss road, you're going to make choices that aren't on your diet. It isn't realistic to believe you're never going to make food choices that aren't on your diet. Diets are meant to be consistent not perfect. The key is to know there are speed bumps along the way and to move full speed ahead from them.

The key to success is what you do the majority of time. Dieting and losing weight isn't shining a spotlight on a single choice, a specific day or two. It is a zoom out perspective of what you do over the period of a few days, weeks, and months. We didn't become overweight with one bad choice or even "going for it" for a few days. We've become overweight through multiple unhealthy choices over a prolonged period of time. Don't let a bad choice derail you. Don't wait until the next day or the following Monday to begin again. When you make a bad choice, pick yourself up and begin again right then. You don't have to beat yourself for a bad choice but congratulate yourself for getting right back on track. That's a big reason to feel very proud of yourself.

Many of us expect perfection of ourselves when it comes to our weight loss program. When we go off track, we feel disappointed and discouraged. It's your consistent eating patterns over weeks and months that matter and add up to weight loss. Those few slips-ups are merely speed bumps in the road. When you get past the speed bump of a food slip up, put your pedal t the metal and move full speed ahead to continue your weight loss success. The occasional slip-ups do not determine your weight loss success.

When you find yourself getting back on track, here are some suggested strategies to stay on track:

* Eat only fruits and vegetables for between meal snacks.

Drink 64 ounces of water or 8 glasses per day. This will help you feel less hungry and your metabolism running efficiently and at its maximum.

* Do not skip meals to make up for an earlier calorie indulgence. Skipping meals only serves to slow down your metabolism.

Record your food and activity. Write down what you eating, even a taste of this or a bite of that.

* Sugar-free and fat-free choices count. These choices are not calorie-free. Make sure you're not eating excessive amounts of these types of foods and thinking they are free of calories.

* By exercising, you'll gain the feeling of control and being back on your diet track.

* Don't beat yourself up for choices you can't take back. Note why you made the food choices that you did and learn from them for the future. You can use these speed bumps as lessons for future choices.

The journey to weight loss success isn't determined with one choice. Zoom out in your perspective and know that your weight loss success comes in consistent healthy choices. Persistence with your weight loss plan is what is important. Look at your weight loss as a continual journey that has a few speed bumps along the way and has the most beautiful scenery that is your life. Enjoy!

Cathy Wilson is a weight loss life coach. Cathy lost 147 pounds six years ago. Her passion is helping clients achieve their weight loss and life goals. Cathy works with clients to create a weight loss life plan that is customized to each client. Cathy is a member of the International Coaching Federation, International Association of Coaches, and Obesity Action Coalition.

Visit Cathy's website: http://www.LoseWeightFindLife.com

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