If I want to lose weight, I need to create a deficit that goes below 1,600 calories, which accounts for my relatively sedentary work-from-home lifestyle.

I find that if I eat around 1,600 calories per day on a weekly rolling average, I will probably maintain my weight. Either way, actively counting and measuring helps you figure out where to create a deficit. Admittedly, for me, it has certainly been a bit more difficult to consistently lose weight without actively counting, so I may go back to counting again this week. Since Christmas, I've stopped tracking my food intake so aggressively because I'm trying to build up habits without having to log everything down. In the beginning, losing weight was incredibly easy, but as you can see from the chart, it dropped down a bit over time as my body got more used to the new diet plan, and the (fairly minimal) exercise I was doing.Įxcel has seen me steadily and gradually lose weight over the course of a year, to a point where I'm almost below 300 pounds for the first time in decades. The first time I was able to weigh myself was when I'd already dropped to 415 pounds (and when the scales stopped returning an error message for being too heavy). You may even want to see a doctor before you start, so you can see how other aspects of your health change as you lose weight, like blood pressure, cholesterol, resting heart rate, and percentage of body fat.I also have a line graph at the top where I log my weight every Saturday for the past year, which offers an overview of my progress as soon as I open up the spreadsheet. Many people lose the weight and wonder how their body measurements have changed… Don’t forget to measure key parts of your body so you can see those results as well. In general, a good weight loss per week is around 1 kilogram (1 and 2 lbs). But if you do weigh yourself in the mornings, do that consistently.įast weight loss goals aren’t the easiest to achieve.

Your body looses water over night, so weighing yourself right when you get up may look good in the numbers, but may be more a reflection of water loss than actual weight loss. When tracking your weight, you should be consistent with the time of day and what you are wearing to avoid any large fluctuations in measurements. To view all your data, click the “View My Data” button at the top of the page. Your information will be automatically stored in “My Data”. To update your weight loss progress, enter your current weight and body measurements (and blood pressure measurements) into the white coloured cells, then click the “Update Progress” button at the top of the page. All other cells are automatically calculated for you.

Click the “View my Weight Loss Prgress” button.Basically, the way the spreadsheet works is that any “white” background coloured cell, you are able to enter your own information into. On this page, you’ll fill out your name, date of birth, your starting measurements and what your goals are.Once you have done that, pretty much everything else happens on the main page. When you very first open the spreadsheet you’ll want to click the “Update My Personal Details” button.

Excel weight loss trackers