The chart allows you to record your weekly weigh-ins in order to track progress. You enter data into the cells that have a white background, and all the values with a coloured background are calculated.
Each week enter:
Date – the day of the week and the number of weeks is then automatically calculated
Weight in stones and pounds – the equivalent in pounds and kilos is automatically calculated. If the date is also in the past then the recording is marked as ‘Real’ – to distinguish from any projected losses you might enter
Optionally record any target/award or countdown information that might apply.
The first line is your starting weight, so make sure that’s entered correctly.
The spreadsheet will calculate your weekly loss (the difference in weight from the previous line) and total loss to date (in both pounds and stones/pounds). It’ll also tell monitor your progress against a weekly loss goal (e.g. 2 lbs a week), and your current BMI value.
Above the chart you can enter your weekly weight loss goal – how much you’d like to lose per week. That’s used to plot a goal line on the chart – the blue line. Your actual weight loss is the red line.
Your Target is your PAT, and is shown as the purple line.
Your Club 10 value is automatically calculated and is shown as the cyan line
The height value needs to be set correctly (in metres) to calculate your BMI value.
The chart automatically updates whenever you enter new weight information.
UPDATE: In response to a number of requests I’ve updated the Excel to remove the protection, so anyone should be able to download the latest version and edit/amend/extend it to their heart’s content. Enjoy!
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