Manage and visualize your weight over time with our free weight loss Excel template.
We already have other Excel templates aiming at helping you to stay healthier, including the diet plan template and the blood pressure chart, and today we introduce you to our free weight loss chart Excel template.
Using this spreadsheet, you can take the data you’ve recorded on your handwritten weight loss logs, enter the data into the spreadsheet, and see the results plotted on the graph.
This Weight Loss template lets you create and customize your own weight loss chart. Graph your weight over time. Compare to 1 lb/week and 2 lb/week target lines. Your Goal Weight is highlighted. Lines representing the ‘normal’ BMI range are also shown on the graph.
This free template includes two worksheets: 1 for weight in pounds and 1 for weight in kilograms.
By the way, the Excel template also calculates your starting BMI and your actual BMI.
Have a Peek at the Weight Loss Excel Template
How to use the Weight Loss Template
When you track your weight, you should be consistent with the time of day and what you are wearing to avoid large fluctuations. Your body looses a lot of water overnight, so weighing yourself right when you get up may look good in the numbers, but is more a reflection of water loss, but if you do weigh in the mornings, do that consistently.
Fast weight loss goals aren’t the easiest to achieve. In general, a good weight loss per week is between 1 and 2 lbs.
Many people lose the weight and wonder how their body measurements have changed. Don’t forget to measure key parts of your body so you can see those results as well. You may even want to see a doctor before you start so you can see how other aspects of your health change as you lose weight, like blood pressure, cholesterol, resting heart rate, and percentage of body fat.
Before we come to the download part of this page, some warnings:
Your Weight Loss Journey: Important Things to Know Before You Start and Along the Way
Starting a weight loss journey is a big step towards a healthier you. It’s exciting, but it’s also something that benefits greatly from preparation and awareness. Losing weight isn’t just about diet and exercise; it involves understanding your body, setting realistic expectations, and staying mindful throughout the process. To help you navigate this path effectively, here are some key things to consider before you begin and while you are working towards your goals.
Before you even make your first diet change or head to the gym, taking some crucial preliminary steps can set you up for long-term success and safety.
Things to Watch Out For Before Starting Your Weight Loss Journey:
- Consult Your Doctor: This is the most important first step. Talk to your healthcare provider before making significant changes to your diet or starting a new exercise routine, especially if you have any existing health conditions, take medication, or haven’t been active for a while. They can give you personalized advice, ensure your plan is safe for you, and rule out any underlying issues that might affect your weight or ability to lose it.
- Set Realistic Goals: Aiming for a healthy, sustainable weight loss rate (usually 1-2 pounds per week) is much more achievable and better for your body than trying to lose weight too quickly. Focus on setting realistic short-term goals (like losing 5 pounds) and long-term goals that are healthy for your height and body type.
- Understand Your “Why”: Why do you want to lose weight? Is it for health reasons, to feel more energetic, or something else? Knowing your core motivation will be crucial for staying committed when things get tough.
- Assess Your Current Habits: Take an honest look at your current eating patterns, activity levels, sleep habits, and stress levels. Identifying where you are starting from helps you understand what changes need to be made and makes your plan more tailored to your life.
- Plan Your Approach: How do you plan to lose weight? Will you focus on calorie counting, portion control, a specific eating pattern (like more vegetables, less processed food), or increasing physical activity? Having a general idea of your strategy helps you feel prepared.
- Prepare Your Environment: Get rid of tempting unhealthy foods in your pantry. Stock up on healthy ingredients. Find comfortable workout clothes. Decide when and where you will exercise. Making these preparations removes barriers later on.
Once you’ve started your journey, the focus shifts to staying consistent, listening to your body, and managing the ups and downs that naturally occur.
Things to Watch Out For During Your Weight Loss Journey:
- Consistency Over Perfection: Don’t aim to be perfect. You will likely have days when you slip up or miss a workout. That’s okay and completely normal! The key is consistency over time. If you have an off day, just get back on track with your next meal or the next day.
- Listen to Your Body: Pay attention to genuine hunger cues versus emotional eating. Notice how different foods make you feel. If an exercise is causing pain, stop. Your body gives you signals; learn to listen to them.
- Be Patient with Plateaus: Weight loss isn’t a straight line down. It’s very common to hit plateaus where your weight stays the same for a week or two. Don’t get discouraged! Plateaus are normal. Re-evaluate your habits, stay consistent, and often the weight loss will resume.
- Manage Cravings and Stress: Understand that cravings and stress eating are challenges many people face. Develop healthy coping mechanisms that don’t involve food, like going for a walk, calling a friend, or meditating.
- Celebrate Non-Scale Victories: The number on the scale is just one measure. Pay attention to other positive changes: your clothes fitting better, having more energy, sleeping better, feeling stronger, or improvements in health markers (like blood pressure). These non-scale victories are just as important and very motivating!
- Stay Hydrated: Drinking enough water is crucial. It helps with metabolism, can help you feel full, and is vital for overall health.
- Prioritize Sleep: Lack of sleep can negatively impact the hormones that control hunger and appetite, making weight loss harder. Aim for consistent, quality sleep each night.
- Monitor Your Progress (Beyond Just Weight): Tracking your weight is helpful, but also consider taking body measurements (waist, hips, etc.) regularly. Note how your clothes fit and how you feel. This is where a tool like our free Excel template can be incredibly helpful! It allows you to visually track your weight and potentially measurements on a chart, giving you a clear picture of your progress over time and showing you how far you’ve come.
Embarking on weight loss is a journey of self-discovery and improvement. By being mindful of these points before you start and watching out for them along the way, you can create a healthier, more sustainable path to reaching your goals. Remember to be patient and kind to yourself throughout the process.
Disclaimer: This information is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.
Download your free Excel Template Weight Loss here
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I love this weight loss template. It’s very easy to use and seeing the progress I’m making on the graph helps keep me motivated. Thank you!