People lose weight differently. Some lose weight fast while others take longer. When the process is slow, it can be frustrating because you can hardly see any progress. Sometimes the body burns fat, but it does not show on the scale. The scale records the same weight, and you might feel you want to give up sooner. What you need is a printable weight loss chart where you can record your progress. When the body loses a few inches of fat, the chart gives you an accurate picture concerning your progress even when it doesn’t show on the scale.

Weight Loss Tracker Templates

Why should you lose or maintain weight?

When you are gaining too much weight, you could have several health problems such as high blood pressure, heart diseases, and fatigue. There are a lot of advantages you get when you choose to lose weight.

  • It helps to boost your energy levels. Weight gain could lead to respiratory problems. Your sleep quality can deteriorate as you add more weight. When you lose weight, your respiratory function and sleep pattern improves.
  • Lowers cholesterol levels. Obesity comes when the level of bad cholesterol in your body is higher than good cholesterol. When you lose about 10 percent of your body weight, you significantly reduce your bad cholesterol levels.
  • Improved blood pressure. Increasing body weight increases your blood pressure. Sometimes the pressure levels can be too high, and it becomes a health risk. Weight loss helps to lower blood pressure to normal levels.
  • Better breathing. Being overweight creates breathing challenges where you must feel like you are asthmatic. The problem is a result of extra fat in your chest. Weight loss reduces the fat, and your breathing normalizes.
  • Lesser risk of heart diseases. You are at a higher risk of suffering from heart disease if you are obese. You can significantly lower your chances of getting heart disease by lowering your body weight.
  • Prevents diabetes. Diabetes is a result of too much sugar in your body. It is caused when you consume more carbohydrates. One of the methods for losing weight is to reduce your carbs intake. Your sugar level reduces, and you get a lower risk of diabetes.
  • Better mood. Too much weight could make your body feel moody throughout the day. One of the remedies is to lose weight to help elevate your mood.

Printable Weight Loss Charts

Advantages of using a printable weight loss chart

  • It keeps a record of your weight loss

The main advantage of using a weight loss template is to help you record your weight loss progress. Due to this, you should update your weight loss template regularly. Weight loss patterns keep fluctuating, and sometimes you might add instead of losing. The records in the weight loss template help you identify the patterns so that you can keep adjusting your diet.

  • It helps to keep you motivated

It is frustrating when you cannot see any physical progress. Sometimes your body burns fat, but it doesn’t show on the scale, which can demotivate you. The weight loss template gives you accurate records. When you see an improvement, you get motivated to continue.

What to include in a printable weight loss chart?

When you start a weight loss routine, your first step should be to get the right printable weight loss chart. It should contain all the information you need when recording your weight loss progress. The chart helps you to track your activities and your weight loss progress. You may want to work closely with another person to help you stay motivated throughout the process. The printable weight loss chart should include the following.

  • Your names
  • Dates: Every time you record your progress, record the date. It is also important to record the date when you start your weight loss plan.
  • Weight: Every time you check your weight on the scale, record it in the chart
  • Goal: Record your goal in terms of what you want to achieve or the amount of weight you want to lose.
  • Values: Record the values of the amount of weight you lose. It can be in pounds, grams, milligrams, etc.
  • Calories: Describe your daily calories intake in the diet plan
  • Activities: These are the activities you have planned to do to help you lose weight. The activities can be running, jogging, walking, cycling, etc.
  • Total weight loss: After each record of weight loss, add it to get a sum of your total weight loss. This way, you will know how your achievement so far and how far you are to your target.

Weight Loss Templates

How do I create a spreadsheet to lose weight?

Weight gain can have various effects on your health. You could suffer from diabetes, heart diseases, and stress. Weight loss has many advantages to your health. You need a weight loss template to help you create your weight loss spreadsheet. Follow these steps to create a weight loss spreadsheet.

  • Open a new page: Create a new page on your weight loss template or open a new excel page.
  • Insert the date: In the first row and the first column, type the date when you are starting your weight loss plan. In the next column, type weight in Lbs.
  • Personal details: Write your personal details on the chart, including:
    Your name
    Weigh yourself

The day you are starting your weight loss plan, weigh yourself and record it on the spreadsheet. You can create a weekly weight loss tracker or monthly weight loss tracker, depending on your preference. From the first day, weigh yourself daily and record the weight until the day you will achieve your goal.

  • Height: Measure your height in feet and inches
  • Enter your target: Write the target weight you want to lose in kgs or lbs. per week or month.
  • Enter the target date: The target is the date by which you want to have lost your target weight loss.
  • Create four columns: Create four columns where you will be entering the details of your progress.

The columns will have the following:

  • Daily weight

Body fat: Body fat is measured in different ways. You can use a body fat calculator or ask a trained person to measure your body fat. It helps you track your physical changes and know if you are progressing or regressing.

Heart rate: The heart rate is measured when you are resting. During a workout, your heart rate increases and can give you incorrect measures. Wait until you have rested to measure the heart rate.

A normal heart rate should be between 50 and 100 beats per minute. When the heart rate is lower, it means it is performing efficiently. To get the best results, measure your heart rate after waking up or before your start your exercise routine.

  • Measurements

Take your weekly measurements on your thighs, hips, chest, and waist. To measure your waist, wrap the tape around your waist without making it too tight. It is the narrowest part of your body trunk and about an inch above the belly button.

To measure your hips, wrap the tape measure around the fullest part of your buttocks. Do not measure the lower thighs. Instead, measure the upper part of your thighs just below the buttocks. On the chest, measure its fullest part.

Start to track your weight

Begin tracking your weight loss and recording it in the weight loss template.

  • Weighing yourself daily

If you want to know how well you are progressing, weigh yourself daily. Your greatest advantage of weighing yourself daily is that you will get motivated to continue with your weight loss activities daily. The body loses weight in milligrams daily, which is a big success for your weight loss plan. Sometimes you will record a little increase which is an opportunity for you to check how you can quickly improve your diet.

  • When to weigh yourself

When you wake up, it is best to check your weight before you engage in any activity or eat any food. Make it a habit to start with weighing yourself the first thing in the morning, even after you have achieved your weight loss plan.

Following these tips when weighing yourself:

  • To get a consistent comparison, weigh yourself at the same time daily. If you wake up at 5 am, make it your routine to weigh yourself before you do anything else.
  • Visit the bathroom first. You will get a more accurate weight if you use the bathroom first.
  • Wear the same clothing: daily, wear the same clothing and ensure it is light.
  • Flat surface: Lay your scale on a hard, even surface to get accurate weights
  • Remove your shoes: Be barefooted and stand still to ensure your weight is distributed evenly.

If you decide to be weighing yourself weekly, make sure you do it at the same, same time every week.

  • After success

After you succeed with your weight loss plan, it is not time to return to your old eating habits. You must create a plan to maintain your weight without significant fluctuations. According to studies, many people gain at least half of the weight they had lost within two years after a successful weight loss plan.

It is necessary to create a habit of weighing yourself even when you are not in a weight loss plan. However, you don’t have to check your weight daily. You can create a weekly or monthly habit. If you realize you are adding weight fast, it will be to your best benefit to check your calorie intake and adjust.

Monthly Weight Loss Trackers

How do I create a weight loss calendar?

It is important to stick to your weight loss plan to achieve the best goals. If you are using a weekly weight loss tracker, ensure you have records for each day and records that show total weight loss for the entire week.

If you choose to use a monthly weight loss tracker, you may keep daily records but ensure you have detailed weekly records to show your progress. Working with a weight loss calendar will help you better your opportunities for losing weight and maintaining your ultimate goal. To lose one pound, you need to burn 500 calories above your intake. You do this in different ways, such as:

  • Limiting your diet
  • Exercise
  • Combining diet and exercise

To track your goals, you need a weight loss calendar where you can record your exercise activities daily and dietary restrictions. Follow these steps to create your weight loss calendar.

  • Decide the total calories you want to consume daily. You must keep track of the calories you take daily to help you lose weight. You must record the calories intake in your weekly weight loss tracker or your monthly weight loss tracker, depending on the tracker you choose. A professional nutritionist can help you calculate your daily calories intake. You can check online for applications that can help you calculate.
  • Subtract 500 calories. From your daily calorie intake, subtract 500 calories. The reason why you do this is that your goal is to lose weight and not gain. By subtracting 500 calories, you will be creating an energy deficit in your body which helps it to begin burning fats to cover the deficit. Your role will be to make sure you burn at least 500 calories daily.
  • Plan your meal and workouts. The next step will be to plan your meals and workouts. Planning your meals means eating food that is low in fat/carbohydrates. Check online to know the meals that will provide you with the exact calories you need and record them in the weight loss calendar.  Decide the workouts you will be engaging in daily. After each workout, record the kind of workout you did. Keep a record of the food you take daily and a record of your weight loss daily or weekly. Your weekly or monthly weight loss tracker will help you see the progress you are making daily.

You can start by jogging in the morning or after work. As your body gets used, keep increasing the level of exercise. If you start with walking, progress to jogging after a week and move on to running after another week. You can keep alternating until the time you achieve your weight loss goal.

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TemplateLab April 6th, 2023