How to Create a Weight Loss Tracker
When you are trying to lose weight, it is important to keep track of your exercise and eating schedule. Without proper accounting of caloric intake or exercises performed in a day, you may lose track of the weight loss plan you are trying to implement. You also need to craft a weight loss tracker that is realistic. You do not want to be saddened or turned off to your regimen if you notice you are plateauing or gaining weight on a single day.Things You'll Need
- Spreadsheet
- Scale
- Food calorie reference
Instructions
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1
Set a day and time to weigh yourself. This schedule must be maintained throughout your entire diet.
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Consult with your doctor on the appropriate caloric intake you require per day. Each person varies, especially by age and gender, so you will need some consulting before you determine your daily caloric needs.
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Plan a daily exercise regimen and a general diet plan. Have exercises you perform daily or while at work. Know beforehand what foods you should buy each week so you do not deviate from a consistent shopping list.
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Create a spreadsheet document either on your computer or on a piece of paper. You want to have on the vertical axis of the spreadsheet each day of the week. On the horizontal axis, you want two columns: one column for your workout regimen and the other for calories.
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Detail your workout regimen each day in the workout column. Examples may include a 30-minute walk, 30-minute weight lifting or 15 minutes of aerobics.
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Write out your caloric intake for each day. Add up the calories to the food you eat. You may need to refer to a food calorie reference guide to find the calories of certain foods.
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Create a special cell on the horizontal axis on the day you weigh in. This special cell will note your weight after your weigh-in.
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Analyze your spreadsheet occasionally. See if you are losing weight throughout the spreadsheet and if you are maintaining proper caloric intake and a good exercise routine.
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