APPENDIX: TRACKING FORMS & TEMPLATES
Appendix C
Weekly Body Composition Tracker
Weigh every morning immediately after waking — post-toilet, pre-food, minimal clothing. Record all values; calculate 7-day average.
Week of: _____________ to _____________
Measurement conditions: Same time each day ☐ Same scale ☐ Same clothing ☐
| Day | Scale Weight (kg) | Waist (cm) | Hip (cm) | Notes |
|---|---|---|---|---|
| Monday | ||||
| Tuesday | ||||
| Wednesday | ||||
| Thursday | ||||
| Friday | ||||
| Saturday | ||||
| Sunday | ||||
| 7-Day Average |
Waist-to-Hip Ratio: Waist ÷ Hip = _______ (Target: men < 0.90; women < 0.85)
Body measurements (monthly):
| Site | This month | Last month | Change |
|---|---|---|---|
| Chest (cm) | |||
| Waist at navel (cm) | |||
| Hip at widest (cm) | |||
| Right thigh mid (cm) | |||
| Right arm flexed (cm) |
Progress photos taken: ☐ Front ☐ Side ☐ Back (Date: _______)
Non-Scale Victories (NSVs) this week:
- Energy levels: ☐ Better ☐ Same ☐ Worse
- Sleep quality: ☐ Better ☐ Same ☐ Worse
- Strength / endurance: ☐ Better ☐ Same ☐ Worse
- Mood / mental clarity: ☐ Better ☐ Same ☐ Worse
- Clothes fit: ☐ Looser ☐ Same ☐ Tighter
- Specific NSV this week: ___________________________________________________