Start a logbook

The best way to keep your weight records is in a looseleaf binder. You could just use random pieces of paper, but you're far more likely to lose something that way. Even if you're keeping your records on a computer, you'll still need a logbook to record daily weights awaiting entry into the computer, and to file printed weight logs and charts from earlier months.

Get a three-ring looseleaf binder (a thin one is fine) and a package of index tabs. Make tabs for the following sections:

• Daily Log
• Monthly Logs
• Monthly Charts
• Long Term Charts

The ``Daily Log'' section is where you'll record the daily weight from the scale. Fill it with a year's supply of blank log pages. If you're using Excel, you can print the blank log pages at the same time you create the weight database for the year.     Load the worksheet WEIGTEMP.XLS (it loads several other files automatically).

  WEIGTEMP.XLS comes configured for monitoring weight in pounds. If you measure your weight in kilograms, enter 0 in the cell that displays ``Pounds'' in the ``Weight'' column; to specify your weight in stones, enter -1 in this cell. If you change the system of measurement, use FILE SAVE to update WEIGTEMP.XLS on your disc. When you create logs for subsequent years, then, the units you prefer will already be selected.

A new WEIGHT menu will appear at the right of the standard Excel menus. Pick NEW YEAR LOG from it. You'll be asked for the year you're making the log for (normally, you'll just use the default, the current year) and the month you'd like to start with, if not January. A new blank weight log worksheet is created, and you're asked to confirm saving it as WEIGHTyy.XLS, where ``yy'' is the current year (for example, the log for 1995 will be named WEIGHT95.XLS). If you prefer a different name, fine; just enter it instead of the name proposed in the FILE SAVE AS dialogue. Once the log worksheet for the year is saved, print it with FILE PRINT. Since you haven't entered any data yet, blank log pages suitable for recording your weight will be printed.

If you aren't using a computer, just run off a dozen photocopies of the blank form on page and file them in the ``Daily Log'' section. Each month write the name of the month at the top of the form as you start to use it. You'll need to punch holes in the forms to file them in your logbook; buy a cheap three hole punch if you don't already own one.

 
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Date      Day      Weight      Trend      Rung
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