Indzara - Simple and Effective Templates | How to plan and track weight loss using an Excel Spreadsheet? @indzara | Uploaded 2 years ago | Updated October 03 2023
I present a simple and effective 5-step process to define your fitness or weight loss goal and track your progress using a simple Excel spreadsheet.
You can download this Weight Loss Tracker Excel template from indzara.com.
https://indzara.com/product/fitness-weight-loss-tracker/
Here is the 5 step process
1. SET WEIGHT GOAL Enter your basic information such as height and weight. Set a target weight goal. The template can handle both English and Metric system of measurements.
2. CHOOSE ACTIVITIES Choose specific fitness activities and define targets for each of those activities. For example, here I have 30 mins of walking per day, 20 miles of biking per week, meditate for 6 hours per week and so on. The activities can also be habits. For example, eat dinner before 7 pm 5 days a week. Do not eat sugar 4 days a week. So on.
3. PLANNING As they say, if you fail to plan, you are planning to fail. Since each week could be a different schedule, take the time to plan your week. Every week, on Sunday, plan your activities for the coming week. Ensure that your plan will result in meeting your targets for each of the fitness activities. For example, if you target biking 20 miles per week, make sure that you schedule that in your plan.
a. Tip: Print the weekly plan and post it in your home or office where you will see it multiple times a day. Once you have a solid plan, next step is to execute your plan.
4. RECORD ACTIVITIES: Enter actual progress of activities daily. As you walk, bike, run or perform the activities planned, enter them in the Excel file. Also, record your weight.
a. Tip: Record progress on the printed paper daily and then enter in the Excel file weekly or when you have time.
5. MEASURE PROGRESS: The template automatically prepares the Fitness dashboard.
a. The Fitness Dashboard shows the latest weight and BMI and whether you have achieved your weight goal or not.
b. Each of the fitness activities are displayed with % of goal achieved. It will be green if goal is achieved, red if below the threshold and yellow if in between.
c. For example, 1132 mins of walking were completed out of a target of 840 mins. That is 135% of goal. Whereas in Biking, 121 miles were achieved out of a goal of 180 miles. That is only 67%.
d. If you are not achieving your weight goal, take the time to identify activities which you are not executing as planned. Modify your schedule and make a concerted effort to stick to your plan.
e. Please make a habit to enter data at least once a week and review the progress. This will help you make the necessary changes in habits to improve in upcoming week.
I present a simple and effective 5-step process to define your fitness or weight loss goal and track your progress using a simple Excel spreadsheet.
You can download this Weight Loss Tracker Excel template from indzara.com.
https://indzara.com/product/fitness-weight-loss-tracker/
Here is the 5 step process
1. SET WEIGHT GOAL Enter your basic information such as height and weight. Set a target weight goal. The template can handle both English and Metric system of measurements.
2. CHOOSE ACTIVITIES Choose specific fitness activities and define targets for each of those activities. For example, here I have 30 mins of walking per day, 20 miles of biking per week, meditate for 6 hours per week and so on. The activities can also be habits. For example, eat dinner before 7 pm 5 days a week. Do not eat sugar 4 days a week. So on.
3. PLANNING As they say, if you fail to plan, you are planning to fail. Since each week could be a different schedule, take the time to plan your week. Every week, on Sunday, plan your activities for the coming week. Ensure that your plan will result in meeting your targets for each of the fitness activities. For example, if you target biking 20 miles per week, make sure that you schedule that in your plan.
a. Tip: Print the weekly plan and post it in your home or office where you will see it multiple times a day. Once you have a solid plan, next step is to execute your plan.
4. RECORD ACTIVITIES: Enter actual progress of activities daily. As you walk, bike, run or perform the activities planned, enter them in the Excel file. Also, record your weight.
a. Tip: Record progress on the printed paper daily and then enter in the Excel file weekly or when you have time.
5. MEASURE PROGRESS: The template automatically prepares the Fitness dashboard.
a. The Fitness Dashboard shows the latest weight and BMI and whether you have achieved your weight goal or not.
b. Each of the fitness activities are displayed with % of goal achieved. It will be green if goal is achieved, red if below the threshold and yellow if in between.
c. For example, 1132 mins of walking were completed out of a target of 840 mins. That is 135% of goal. Whereas in Biking, 121 miles were achieved out of a goal of 180 miles. That is only 67%.
d. If you are not achieving your weight goal, take the time to identify activities which you are not executing as planned. Modify your schedule and make a concerted effort to stick to your plan.
e. Please make a habit to enter data at least once a week and review the progress. This will help you make the necessary changes in habits to improve in upcoming week.
