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… 😉

DOWNLOAD THE WEIGHTLOSS PROGRESS SPREADSHEET HERE

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.

So.

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.  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! 🙂

I’ve included the first 8 days of the progress tracker, so that the 7-day rolling average is there too.  Once you get past 8 days, you’ll have to learn how to fill down the formula columns.  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.  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.