Creating a Weight Loss Spreadsheet
Having a spreadsheet to track your weight loss (and measurements if you want) can not only be useful to have on hand, but it can be great for numbers addicts (like me).
If you have Microsoft Excel, excellent. That’s what I’ll be using. If you don’t, you can use Word and just make your tables. (Note: This is definitely something you can do on paper! I am at the computer a lot, which is why a spreadsheet is better for me.)
What you include in your spreadsheet is completely up to you. I’m just going to talk about what works for me.
First off, I have the basics – weekly weigh-in dates and what my current weight is.
As you can see, between the date and my current weight, I have two columns with “if losing 1lb/week” and “if losing 2lb/week”. I have these in there to help keep me on track as well as motivate me. It helps me when I can look at the spreadsheet and see, “Hey, I could be at xxx by the end of this month!” It also helps me stay within the parameters of recommended loss.
As you can imagine, if you hit a plateau or gain weight, watching those columns might get a bit depressing. That’s why, next to my current weight column, I have CWA typed in. I have this in the same row as the beginning of each month. CWA means “Current Weight Adjustment” and means at the first weigh in of each month, I adjust the “if” columns to my current weight.
Then I don’t get depressed but keep good, healthy loss in my goal sights.
As I said, what you put on your spreadsheet is your choice. Beyond what I’ve already pointed out, I also have a bit of extra information to keep me motivated. A few columns away from all the above information, I have three columns set up (pictured at right).
The percentages are the percents of body weight lost. Next to it are the corresponding weights. Beside that is my BMI. That way I can keep track of those types of goals.
You could also put in your measurements (I keep that in a different spreadsheet, though), your goals and rewards, a star rated mood system… Anything you want, really. The goal is to have one place where you can keep track of everything you want to keep track of.
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