The Progress Tracker

So, a few people have started making use of my Progress Tracker spreadsheet, so I thought it might be nice to share it with the world, in case there are some people out there who are not as native with Excel as others… πŸ˜‰


Depending on whether you’re in MetricLand or ImperialLand, or whether you’re a MetricLander living in ImperialLand or vice versa, you may want to edit the spreadsheet to suit your needs, deleting un-needed columns – but this provides a nice starting point.


Step 1: Work out whether you weigh yourself in pounds or kilos, and select the relevant worksheet – either Imperial or Metric

Step 2: Fill in your target weight, and your height (this is needed for BMI calculations) – both highlighted in yellow at the top of the sheet.

Step 3: Each day, fill in your daily weigh-in weight (you can just as easily put in your weekly weight, just be sure to change the date column accordingly. Β Also, this will mean that your 7-day rolling average will be more like a 7-WEEK rolling average.

Step 4: Enjoy tracking your progress! πŸ™‚

I’ve included the first 8 days of the progress tracker, so that the 7-day rolling average is there too. Β Once you get past 8 days, you’ll have to learn how to fill down the formula columns. Β If you’re not sure how to do this, just let me know.

I’m a MetricLander living in ImperialLand, so it’s nice to have an idea of how many pounds I’ve lost when I talk to colleagues. Β It also provides a whole lot more milestones – “yay, I’ve lost 10 lbs!” “yay, I’ve lost 10kgs!” “yay, that’s two stone out of the way!” “Yay, that’s 30lbs gone!”

Whatever way you look at it, recording your progress is the best way to keep a long-term view on your diet, and let’s face it: weight loss was never supposed to be a quick-win – it’s a long, drawn out process, and sometimes looking back on how far you’ve come, helps you to keep your motivation up for the long road ahead.

Good luck all! If you need any help with editing your spreadsheet, feel free to ask a question in the comments.

29 responses to this post.

  1. Posted by karen smith on October 10, 2010 at 4:57 pm

    Dear Charlotte,

    Thanks you for such and inspiring web blog…… its is keeping me on track !!! I have just started the Dukan and so far am finding it good …. althouh i dont seem to be losing at the moment. (the dreaded plateau) I have just downloaded your progress spreadsheet (which is brill !!!) could be advise me as how to copy the forumlas down ????????

    Many Many thanks

    ps. brava to you, you are doing so so well !!!


    • Hi Karen!

      Thanks for the lovely comments! Filing formulas down is relatively easy in Excel. You can do it two ways:

      1) highlight the previous row (or just the cells you want, along a particular row). Copy (ctrl+c) and then put the cursor in the first cell you want the copied row of formulas in, in the next row. Now paste (ctrl+v) – the formulas should have copied across.
      2) The following works if you want to copy plain formulas (as above) but will also work for when you want the spreadsheet to continue a column of sequential numbers (ie 1, 2, 3…) put in the first few numbers in the sequence. This works with numbers, dates, AND days of the week. Highlight those first few numbers, and look for a tiny solid square in the bottom right hand corner of the bottom highlighted cell. When you hover your mouse over this square, the mouse pointer should turn from a big white cross to a solid black cross. Click and drag the tiny solid square DOWN, and Excel should continue the sequence or copy the formulas.

      I hope that makes sense! Let me know if I can help with anything else! Good luck and keep in touch! πŸ™‚



  2. Posted by nordiclady on January 29, 2011 at 12:36 pm

    Hi Charlotte
    I started the Dukan diet two weeks ago and still feel great. I’ve found your blog only today, very inspirational and so good to read about your ups, tips but also downs.
    Thanks for this handy excel spreadsheets, I’ve set it up for myself and can’t wait for my Monday weigh ins now πŸ™‚
    Keep up the good work, hope to hear from you soon



  3. Posted by Maggie on March 17, 2011 at 10:37 pm

    I have just started the diet and am enjoying the benefits – I have lost 9lbs and feel a lot lighter. I don’t feel hungry either. It was good to find your blog. The only problem I am suffering from it the one that is the opposite to constipation…does anyone have this problem? If so does it go away eventually or is this something I will have to expect all through the cruise phase (195 days and counting) 😦


  4. Posted by Jane on April 24, 2011 at 7:19 am

    Hi Charlotte – have been doing the diet for about 8 weeks and although am really pleased with the results I no longer see the pounds falling off so quickly that I’m not bothering to track them (!) so am thrilled have found both your site (need some more inspiration to keep going!) and also your tracker. However I need a bit of help…am clearly missing something obvious but when I open the tracker there is only kilos and doesn’t seem to be two sheets (I’m not an Excel whizz but do use it) to choose from…can you help? What am I missing?
    The other question was reading the muffin recipe (how yum!) but am not sure about the wheat bran – had not seen it mentioned in the book – am oatbran fan in fact but am unsure whether wheat is ‘OK’ – I see it isn’t doing you any harm (!) but am trying to keep strictly to the rules – can you help with this as well? Am also going to try range of other recipes of yours as many look great – so thanks so much for the inspiration thus far…hope you’re having a great Easter break….best, jane


  5. […] and dutifully entered my weight on a nifty spreadsheet I found from another Dukaner’s blog (Charlotte’s Dukan Diet – don’t know if I should post a link to it, not sure what blog etiquette would say, […]


  6. Posted by Rina on May 22, 2011 at 6:26 am

    Hey all,

    Charlotte thanks for all the entries, fantastic.
    I have started for 21 days, and have shed away about 3+ kilos ( it fluctuate a bit in between PO and PV days. For those who are thinking of starting, get on it, for those who are skeptics, get on with it before forming any opinion. My biggest issue is constipation which i hate, but m loving my new shape. still looking for ways to overcome the regularity…
    My other challenge is green apples, i love them love them love them and missing them so much..
    I tried taking some on PV days, not helping…
    Thanks again Charlotte, inspiring you are…


    • HI Rina!

      Well done on your loss so far! πŸ™‚ As for being “obstructed” – I find the best thing is PLENTY of water! You can also have things like a tablespoon of wheatbran per day to help keep things regular. We have some flaxseed in our diet by way of the oatbran/flaxseed bread, which also helps “move” things along… πŸ˜‰

      Charlotte x


      • Posted by Yolanda on June 16, 2011 at 2:09 pm

        Dear Rina,
        I’ve used Metamucil whilst on the diet and it has not changed my weightloss pattern. I’m not sure if it’s allowed but I’d rather have it than be “obstructed” as Charlotte said earlier.
        All the best

      • I don’t think there’s any difficulty with metamucil, so long as it’s not sweetened with sugar?

  7. Hi Charlotte, thanks for the spreadsheet! I’m on my 27th day and have already shed 4.7kg! I’m so so happy!

    With your spreadsheet is even cooler, I love looking at the graph.



  8. Thanks for this! I am using it for my own diet πŸ™‚


  9. Posted by Rina on May 30, 2011 at 9:38 am

    Hi Charlotte,

    Thanks for the tip on flaxseed. Will definitely try that.
    I am so happy to share that the progress has been good, and now I am getting my sister to start on the diet!… she is much younger than me and more active, I am so sure her result would be fantastic.




  10. Hi Charlotte thanks so much for the spreadsheet! I have just gotten to day 9 and realize that even though copying the formulas works, my graph doesn’t get updated with the info for day 9. Do you know where I’ve gone wrong? I basically highlighted and copy/pasted the previous line of cells…


  11. Posted by Vicki C. on June 4, 2011 at 6:30 am

    Hi Charlotte,

    Thank you so much for posting the progress tracker — it is incredibly helpful. I just started the Dukan diet a couple days ago, but am inspired by your post and hope the diet will work for me as well…

    Thanks again,


  12. Hi Charlotte,

    It’s Vicki again — I hope you don’t mind, but I used your progress tracker to start recording my weight, and then posted the resulting graph on my blog ( Thank you again for sharing the spreadsheet & your weight loss journey with us!



  13. Charlotte!!!! You’re a GENIUS! I’ve just filled my in for the 13 days since my original weigh in… It is going to make it so much easier to do. I moved the graph down so I could continue on, and it worked beautifully. Thanks so much for creating! πŸ™‚


  14. Help!! My % to target weight column isn’t right. somehow the formula in it is exactly the same as in % to body weight lost. I’m not sure if i’ve done something and i don’t know how to fix it!!


    • Hmmm… Try downloading the tracker again, and pasting the rogue column from the new download to your tracker spreadsheet. If this doesn’t work, let me know – we can arrange a mini-excel lesson on Skype or something. πŸ™‚



  15. Posted by Kate on September 5, 2011 at 8:43 pm

    I just downloaded your spreadsheet in preparation for starting the Dukan Diet at the end of this month. THANK-YOU for devising it – what a help and satisfaction it will be to see the tangible results on days when I might not feel it.

    Great blog.



    • Hi kate! Thanks for stopping by – good luck with starting the blog, when the time comes! πŸ™‚

      Drop by again when you start, and share your progress with us.



  16. Posted by Veronica on September 11, 2011 at 8:09 am

    HI Charlotte

    I’ve been lurking around your blog for the last week or so but have just discovered your progress tracker. I’ve been on dukan for almost a month and I’m seeing fantastic results – almost 6Kgs lost. As I am also a metric person living in an imperial land, your progress tracker is very helpful (it saves me constantly having to go to google to convert the measurements). Thank you for sharing it and good luck with your 2nd round at Dukan! x


  17. Hi Charlotte,

    I tried to download your spreadsheet but when i m instaling it asks me to choose a language and the only 2 lang there are chinese and japonese i think. Please help! Thank you


    • Hmmm… Sounds like a problem with your computer’s language settings. Have a look at “Regional settings” in your control panel.

      When you say “installing it” – do you mean installing Excel? Or opening up the file itself? If the version of Excel that you have is only Chinese or Japanese, then that’s all you can install, but I’m surprised that it’s asking that. Can you expand more on the problem, and what you’re doing exactly?

      Are you able to open other normal excel files?

      Charlotte x


  18. Posted by Jen on October 5, 2011 at 8:52 pm

    Hi Charlotte, i have gone passed the 8 days, and copied the formulas down, but the chart isnt recording any of the new weights, when i double click on the chart it highlights the area the chart is made from with a blue line around it, how do i change this so that it encompasses the new information?

    Hope that made sense


  19. Posted by Jen on October 6, 2011 at 7:02 am

    NEVERMIND πŸ™‚ I worked it out, clever me haha


  20. […] I want to post this again, because it’s been SO helpful! Charlotte is a fellow Dukaner who created this amazing spreadsheet… I love it and recommend it to anyone doing a diet program….Β […]


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: