There are various software programs available that you can use for this and many of the diet and weight loss programs include such tools. Recently a number of online tools have been developed which allow you to keep a weight loss diary simply by accessing a website. This is much more convenient as you can enter data anywhere and at any time and there is no need to download and store the software at home and at work. This is especially convenient when the tool also allows you to record details of your food eaten and exercise you have undertaken. You can enter your lunch details or lunchtime jog, walk or swim exercise, straight away immediately after you have eaten or finished the exercise. But there is much more on offer - Food, Exercise, and Calorie Deficit!

What are the features to look for when choosing an Online Weight Loss Tool?

Weight and Target Weight
The tool should allow you to enter your weight each day or week and compare it with your weight loss target for that day that week. For example, let's say you want to lose 2 pounds or 1 kilogram per week towards your final goal. The program should allow you to enter your weight (say 100lb) in a diary and compare it with your daily and weekly target (say 99lb), and show both on a graph for your program. There are various tickers and other tools for doing this, but most do not allow you to compare your daily weight with your daily target for that day. This is essential to keep you on track.

Calories Eaten
The tool should allow you to record the number of calories (or kilojoules) eaten each day. There are lots of calorie counters available, but most are too complex and a pain to use. Most people have very similar meals especially for breakfast and lunch, and a small number of dinner meals that are regularly eaten. The best tools are those that allow you to work out the calories for each meal once, and then record the meal details and calories for the meal in a table. Then you can easily work out your calories eaten in a day by having the tool add up the calories for each meal you have eaten that day. You want to be able to add meals and make simple changes, for example halving your portion sizes or eating 2 apples rather than one. The tool should allow you to record meals, portion size and calories and add up your calories for the meals eaten each day.

Calories Burnt through Exercise
The tool should allow you to record the total calories burnt through exercise each day. It should help you work this out once and record it, without the need to go through the tables each time. Most people have a small number of exercises that they undertake for their program. For example, - walk at a fast pace for 5 km, jog slowly for 10 km, swim at moderate pace for 10 laps of the pool, half hour workout at the gym. The energy expended depends on you weight, vigor, and time and distance for the task. There are lots of tools for calculating the calories burnt for each of your tasks. But the best allow you to record your own exercise tasks and their calories burnt values, once in a list. You can then easily work out your total calories burnt each day by adding up the calories for each of the tasks done each day. The tool should do this for you, and allow you to record total calories burnt through exercise.

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