Step 3: Record your starting point

Before you take steps toward the NEW you, let’s look at the NOW you. Perform an honest and accurate self-assessment of where you’re at today. You will use this information to set SMART goals in Step 4 and measure progress over time.

The more baseline information you collect, the more areas you will have to track improvements in on your weight loss journey, and the more likely you are to stay motivated.

If you rely only on the scale to measure your success, we guarantee you’ll get frustrated. It’s essential to track progress in other areas to stay motivated.

We recommend completing all of the items below:

Collect your physical information

‘Before’ photos

Take at least three full body photos of yourself: front view, side, view, and back view

You may not like the idea of taking your photo, but if you don’t take it now, at some point you’ll probably wish you had.

Circumference measurements

Measure the circumference of your:

• chest
• waist
• hips

Top 5 rules for measuring your waist circumference
Top 5 rules for measuring your hip circumference

Clothing sizes

Know your health information

Health numbers

Record your:

• Resting heart rate
  How do I take my resting heart rate?
• Blood pressure
• Current cholesterol levels  (total cholesterol, HDL “good” cholesterol, LDL “bad” cholesterol)
• Triglyceride level
• Fasting blood glucose

If you don’t know your current metrics, call your doctor or schedule an appointment to get the information.

Medications

Write down all the medications and/or supplements you take. Include the name of each, your daily dosage, and the reason you take it.

Observe your habits

Exercise

Record the details of your weekly exercise using the acronym FITT:

F – Frequency (how often)
I – Intensity (how hard)
T – Time (how long)
T – Type (cardiovascular exercise, strength training, stretching)

If you use a pedometer, record the average number of steps you take each day.

Nutrition

Estimate your average daily intake of:

• meals and snacks
• fruits and vegetables
• whole grains
• dairy products
• beverages (water, soda, coffee, etc.)
• sweets

Record other information

Cravings

Record the details of your cravings using the acronym FITT:

F – Frequency (how often)
I – Intensity (how intense on a scale of 1-10)
T – Time (how long you experience it)
T – Type (what you are craving)

Thoughts and feelings

Use the FITT acronym to record the details of any thoughts and feelings you want to see improvements in. For example: negative thinking and stress.

Record any other baseline information such as the amount of sleep you get and the amount of time you spend watching TV or browsing the internet.

Success is so much more than a number on the scale; it’s about observing changes in the shape of your body, improving health conditions, feeling better, sleeping better, getting stronger, and enjoying a better quality of life.

Next Step
Step 4: Set a SMART goal

1-Minute Weight Loss is a program that will help you gradually add movement to things you already do in a way that is easy, realistic, and convenient. Learn more...

Permanent Weight Loss 101 is a 10 step program that will help you achieve permanent weight loss the only way that works. Set small and effective goals, develop a solid plan to achieve your goals, and create the motivation necessary to stick with your plan. Learn more...