Losing weight to maintain a healthy body mass can be difficult, especially when you’re not able to track your weight loss journey. Are you going at a healthy pace or losing too much weight quickly? These are some things that you might worry about.
Enter weight loss spreadsheets. These online templates let you record your actual weight per set interval over time until you reach your desired weight. And midway, you can accurately adjust your weight loss routine and diet supported by your numbers.
In this article, we’ll explore our best weight loss tracking template, why you should use it, and some tips to augment your journey to a lighter mass.
Get the template here: Weight Loss Spreadsheet Template by Spreadsheet Point
Table of Contents
Why Use Our Weight Loss Spreadsheet?
Really, there’s no stopping you if you want to create your weight loss spreadsheet from scratch — in fact, there are a lot of online courses on Google Sheets you can take if you don’t know where to start. Still, here are a few reasons why our ready-made template would definitely benefit you.
Easily Accessible
All it takes for you to get access to our template is one click. You can access it on almost any device as long as you’re connected to the internet. That aside, you can also ensure that it’s available and usable offline using the Google Sheets built-in feature for this purpose.
Side-by-side Weight Comparison
Our template features two columns that allow you to enter your actual and desired weight per weekly interval. The data that you will enter under these columns are also loaded into the monthly and weekly charts on the right side of the spreadsheet.
This way, you can easily track your progress and see whether you’re putting in enough effort to meet your goals.
Weight History
Not keeping a record of your weight as you try to lose it can make you feel like you’re not making any progress at all. In addition, since you can’t scale your weight loss progress, you might not be able to make data-driven changes to your workout routine and diet adjustments.
Using a weight loss tracking template, you have the numbers to support your next steps. This also allows you to maintain a healthy pace.
Getting Back on Track
The charts will let you notice issues easily in case your weight for a certain interval deviates from the usual trend. For example, the line chart rose again instead of continuing to go down. This lets you adjust your meal planning and exercise accordingly to get back on track.
Boosts Motivation
You can graphically see your progress using our weight loss template. And upon seeing that downward trend on the charts, you might be more motivated to continue with your weight loss journey. It’s also a piece of proof that you can be proud of!
How to Use Our Weight Loss Tracking Template in Google Sheets
Get the template here: Weight Loss Spreadsheet Template by Spreadsheet Point
1. Set Your Weight Loss Goals
Before jumping into your weight loss journey, it helps to set benchmarks on the weight that you want to achieve within a certain period. For instance, let’s say you want to go from 220 lbs to 150 lbs in one year. Determining this allows for better strategy and lets you lose weight at a healthy pace.
At the leftmost part of our weight loss tracking spreadsheet, you will see two fields for your starting and desired weight. Enter your current actual weight on the first field and your goal on the other. Ensure to use similar units — use either kilograms or pounds uniformly.
Healthy tip: When setting your desired weight, you want to ensure that it’s healthy and appropriate for your age and height. Calculate your body mass index, which is your weight in kg (in this case, your desired weight) divided by the square of your height in meters squared. Check it against the standards and see if it’s in a good range.
2. Determine Your Target Weight per Week
Losing weight is called a journey for a reason — you will not magically achieve your desired body mass overnight. Hence, setting a target lower weight per week might be a good strategy. This lets you monitor your goals more clearly and can make you motivated.
You can set your weekly target weight on the third column of our spreadsheet, right beside the column for your actual weight on that week. It would be good to keep the differences between your weekly goals low to ensure steady and healthy weight loss.
Why it’s good to lose weight slowly: Weight loss does not always equal fat loss — sometimes, what you’re losing is muscle volume, especially when you lose weight too fast. Other risks include dizziness, nutritional deficiencies, and more health-related issues.
3. Record Your Actual Weight
The third step is to keep track of your actual body weight as you go through your weight loss journey. Step over your weighing scale at regular intervals — weigh yourself every Monday if you started on such a day — and record it on the second column of your weekly weight loss tracker template.
The fields for your actual weight are placed side by side with your weekly target weight. This way, you can tell whether you need to put more effort into your weight loss or not. Or better, you can reward yourself if you exceed your target weight for that week.
Pro tip: If you want to get accurate results, try to weigh yourself the moment you wake up in the morning. This ensures that what you’ve consumed the night before has been properly digested already.
4. Monitor Your Progress
Here comes the last and most important step: tracking your progress. Our spreadsheet comes with charts that will help you see your progress on a more graphic basis. And since your goal is to lose weight, you’ll want to see a downward trend on the charts.
The first graph on the right will let you see your monthly weight loss progress. It’s a line chart that shows both your actual and target weight, which allows you to quickly compare your current body weight with your goals.
You can also see a more detailed chart in our weight loss template that shows your weekly progress.
Tips to Use Google Sheets Weight Loss Templates
You now have your weight loss tracker spreadsheet on your computer, but what’s next? If you’re unsure how to maximize your template, here are some tips you would like to keep in mind.
Consistency Is Key
Losing weight is a matter of self-effort — you can’t expect to achieve and maintain your desired results in just one or two days. Unfortunately, this is also the problem of most people who think that weight loss is a one-off thing.
Therefore, you would want to develop a consistent habit of updating your template regularly until you’ve reached your goals. Of course, this is provided that you also keep up with your weight loss exercise and diet.
Personalize Your Weight Loss Tracker
Just like fingerprints, everyone’s weight loss goals are unique. For example, you only want to undergo an 18-week weight loss journey, while another person might want to make it full-blown at 52 weeks.
Design-wise, you can also change the themes and colors of your spreadsheets just to suit your taste better. You may also want to add more categories like BMI and waist measurements if you prefer.
Keep Things Simple
Embarking on a journey to lower body weight can be overwhelming, especially when you are bombarded with too many aspects to consider. To make things easier for you, you’d want to keep your weight loss templates as simple as possible.
For example, you can just include your actual weight record in it instead of adding too many metrics like your water and calorie intake. Focus on what truly matters for you at the time before considering whether to add more weight loss metrics.
Utilize the Visual Charts
While you can just look at the numbers present in your weight tracker, it can be pretty inefficient. Charts and graphs will help you present your data in a more visual manner, which may allow you to spot patterns and trends in your weight loss journey.
A great example of this is the line chart of our weight loss spreadsheet. Based on our example above, you can see that the trend goes down as the weeks pass, translating to a successful weight loss program.
Reach Your Weight Loss Goals
Using tools like weight loss spreadsheets is one of the most effective ways to power your weight loss journey. Don’t forget to download our template, though you can also make one yourself from scratch if you like.
Get the template here: Weight Loss Spreadsheet Template by Spreadsheet Point
We have a ton of free templates on our site too, so ensure to browse the rest of our collection.
Looking for a quick pick-me-up? Elevate your productivity, one cup at a time, with a Keurig coffee machine by your side. Makes hot or iced drinks in seconds so you can get back to conquering your to-do list.
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