Once you've set your goals, use these tools to help monitor your progress:

Progress chart

To keep track of how well you're doing, keep a weekly log of:

• how you feel generally

• the number of fruit and vegetable serves you eat every day

• the number of 'extra' foods you eat

• the number of minutes per day you spend doing planned physical activity

• your weight and waist measurements

To make it easier, print out the Lifestyle Progress Chart (PDF 169kb), then enter the information each week to help keep track of how you're doing.
 
Calculate your planned physical activity time

Planned physical activity is an activity you plan into your day, such as walking to the bus stop or around the block, cycling, swimming or taking a yoga class. Note down the total minutes of planned activities you do each day, then add up your daily totals to get a weekly total for your Lifestyle Progress Chart.

Weight or waist?

If you're aiming to lose body fat for improved health benefits by increasing your physical activity and building up muscle, your weight may not change because muscle weighs more than fat. However, there should be a decrease in your waist size over time. So it may be better to monitor your progress by measuring your waist rather than weighing yourself.

To take your waist measurements, place a tape measure around your stomach at your belly button. The tape measure should be firm but not tight and you should still be able to breathe normally.

Tips on weighing in regularly

Here are a few tips for monitoring your progress by checking your weight:

• use the same scales each time

• wear about the same amount of clothing each time

• your weight may vary over a day, so weigh yourself around the same time of day

• check your weight only once a week or fortnight and write it down on your Lifestyle Progress Chart

Once you've set your goals, use these tools to help monitor your progress:

Progress chart

To keep track of how well you're doing, keep a weekly log of:

• how you feel generally

• the number of fruit and vegetable serves you eat every day

• the number of 'extra' foods you eat

• the number of minutes per day you spend doing planned physical activity

• your weight and waist measurements

To make it easier, print out the Lifestyle Progress Chart (PDF 169kb), then enter the information each week to help keep track of how you're doing.
 
Calculate your planned physical activity time

Planned physical activity is an activity you plan into your day, such as walking to the bus stop or around the block, cycling, swimming or taking a yoga class. Note down the total minutes of planned activities you do each day, then add up your daily totals to get a weekly total for your Lifestyle Progress Chart.

Weight or waist?

If you're aiming to lose body fat for improved health benefits by increasing your physical activity and building up muscle, your weight may not change because muscle weighs more than fat. However, there should be a decrease in your waist size over time. So it may be better to monitor your progress by measuring your waist rather than weighing yourself.

To take your waist measurements, place a tape measure around your stomach at your belly button. The tape measure should be firm but not tight and you should still be able to breathe normally.

Tips on weighing in regularly

Here are a few tips for monitoring your progress by checking your weight:

• use the same scales each time

• wear about the same amount of clothing each time

• your weight may vary over a day, so weigh yourself around the same time of day

• check your weight only once a week or fortnight and write it down on your Lifestyle Progress Chart