Research suggests that if you weigh yourself regularly, you will be more successful in losing weight and keeping it off in the long run. Weigh In Day What are the benefits of tracking your weight? The calendar below is more flexible and you can add anything you want to it such as motivational quotes, food logs, water trackers, meal plans, habit trackers, etc. The following weight loss calendar template only tracks your weight and total weight loss. A workout journal can help you determine that your fitness is improving. If you have started working out as well as eating healthy food, you might want to track your workouts as well as your weight loss. I used to ask my kids to hide the scale, but I always found it. I wish I had enough willpower to only measure myself and not weigh in but I don’t. I know it is just a number but that number can determine my mood that day and affects my body image. I try not to weigh myself but I always land up getting on it eventually.

Taking measurements before you start trying to lose weight can help you see progress even when the scale isn’t showing any. It is so frustrating! Sometimes the scale doesn’t budge, but we are losing fat. I have often spent weeks watching my diet and working out regularly only to find that I haven’t lost an ounce. We also offer a free printable body measurement chart in bullet journal style below. You can change the border and the layout of the chart. Weight Loss Measurement Chartīody measurements for weight loss chart in different formats. Some weeks you might be above the goal and others below the goal but a weight loss chart is still a helpful guide assuming your goals are realistic. The graph to the right will show you where you stand compared to your initial weight loss goals. The chart will let you know when you should reach your goal weight and what weight you should be at each week assuming your weight loss will be steady (which is highly unlikely). To use this weight loss graph, complete the following details (each detail that needs to be completed is outlined in black): Initial weight, starting date, goal weight, and target weekly weight loss. This of course, assumes that you set realistic goals for yourself. Therefore, a weight loss graph is a great tool to show you if you are going in the right direction at the approximate weight loss pace you initially planned. It usually fluctuates and dieters often encounter plateaus for different periods of time. You can change the weight loss tracker chart by adding additional columns or deleting columns you don’t want to appear. This is a weight loss tracking sheet in Word format above. For each weigh-in you will see the total loss since you started and the average loss per week. The weight loss program chart will show you how much progress you have made since you started. If you want to keep track of your measurements, you can add an additional column/s. It calculates your BMI when you start, your goal BMI and your BMI after each weigh-in. The weight loss goal chart will always keep a record of how much more you have to lose to reach your goal weight. Simply enter the date of the weigh-in and the average weight loss will be calculated for you even if you weigh in weekly. There is space to add a weekly weigh-in but you can weigh in more or less often if you prefer. This weight loss chart is available both in pounds and kilograms. You can add additional columns with measurements or delete some of the columns. Feel free to change the weight loss template if you want to make changes.

Most also work with Google Docs and Open Office.The Excel weight loss tracker above will track your total loss and how much weight you still need to lose to reach your goal weight. Note: All Practical Spreadsheets work with Microsoft Excel. If this spreadsheet does not meet your needs, consider aĬlick here to download our FREE Weight Loss Tracker Spreadsheet

Choose 'Open' to immediately open the spreadsheet for editing, or choose 'Save' to save the spreadsheet to a location on your computer. Use this spreadsheet in conjunction with ourĬlick on the below image or link to download the spreadsheet. At any point you can modify your goal weight or goal weight date. If you don't meet your weekly goal, the spreadsheet will display values in red. Throughout your weight loss period, record your weight weekly, and watch the spreadsheet highlight goals reached. The spreadsheet will then automatically calculate how much weight you need to lose, as well as calculate weekly weight goals. In the spreadsheet, record your current weight, desired weight, and desired goal date.

Use our FREE Weight Loss Tracker Spreadsheet to help reach weight loss goals.

Weight tracker excel spreadsheet