Using a Spreadsheet to Manage Weight-Loss Goals

Did you know that you can use a spreadsheet program such as Microsoft Excel to help you lose weight? There is nothing like seeing your measurements right there on the computer screen, or even in black and white on paper if you choose to print the pages, to keep you on track.

To get started, you need to set up your template. Open a new spreadsheet page and type in “Weight Loss Goals” at the top. Next you will need to create a block for each month. If you know what weight you want to be in a certain number of months only include those months so you will not feel that you have the option to go over.

Each block should have a column for each week, plus a monthly total at the end. You might want to do your measuring and weigh-in on Mondays. The month name goes above this and the date of each Monday in the month is put at the top of the columns. You will also want six rows.

The first row is for weight. The next ones are for bust, bicep, waist, hip, and thigh. You can add any additional factors that you want to keep track of, such as body mass index, etc… in additional rows.

In the first column, put your beginning measurements and weight. You can add your goal measurements and weight at the top of the page to remind you of what you’re aiming for.

Now every Monday weigh and measure yourself. The numbers are entered into the correct column each week and you tally up the total loss at the end of the month. For example, if you weighed 165 lbs at the beginning of July and 158 at the end of the month, you would enter 7 lbs in the monthly tally. This would be a negative number if you gained weight instead.

The trick to making this work is in color-coding. Each week as you look at the numbers, use the “Fill” function to color in the individual boxes. Green indicates a loss, yellow means you stayed the same, and red means you gained. It is quite amazing how quickly you will react to seeing red on your chart and it will inspire you to work harder. Good luck!