Diet Planner - chart your weight loss
Download and use our FREE Diet Planner to help you chart your weight loss program. Our Diet Planner creates your weight loss graph and works with any diet.
Free Diet Planner
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Our
free Diet Planner is a Microsoft Excel Spreadsheet developed to help you easily
monitor your weight loss progress by creating a chart of your weight loss.
It's FREE, very easy to use and you can download it now.
It doesn't matter how you are planning to lose weight - whether you are calorie counting or using any of the many different dieting methods available, our Diet Planner will help you reach your target weight by the date you want.
Using the Diet Planner
To start with you simply enter the following in the top part of the Diet Planner :-
- Your current weight - lbs or kg
- Your target weight - lbs or kg
- The date you start your diet
must be in the format dd/mm/yy - The date when you want to reach your target weight
must be in the format dd/mm/yy - How often you are going to weigh yourself
You can either work in pounds (lbs) or kilogrammes (kg) - the choice is yours.
We recommend you weigh yourself first thing in the morning, every 7 days. If you weigh yourself more often than that you will get daily fluctuations which may not help with your overall motivation... but if you want, you can!
Once you have entered the 5 bits of information above the Diet Planner is ready to use.
What the Diet Planner graph shows you
In the first columm you will see the start date of your diet followed by the dates when you are going to weigh yourself.
The second column shows what you need to weigh, each time, so that you reach your target weight by the end of your chosen period. A chart is automatically created - going from your start date to your target date and the red line on the graph shows your ideal gradual weight loss to reach your target.
Using the Diet Planner each time you weigh yourself
Each time you weigh yourself you simply enter your weight in the third column alongside each of the dates. The fourth column automatically shows you how your weight has changed from your last weighing... if you have lost weight it shows you how many lbs (or kg) you have lost in green, if you have gained weight it shows you, in red, how much you have gained!
At the same time, the chart is automatically updated with the green line on the graph showing how your weight loss is progressing compared to your gradual weight loss target - the red line.
Don't forget to keep checking your Body Mass Index with our free BMI Calculator. This is an internationally recognised scale of your level of "fatness" or "thinness" and you wil be please to see your BMI Index coming down too!
Seeing your progress so visually on this weight loss chart is a really powerful motivational tool... after a short time on your diet you will begin to see how your chosen weight loss program is working out.
What if things are going well with your diet?
If things are going well and the green line on the graph is closely following the red line you know that you will reach your target weight by the date you want. This will really confirm to you that the efforts you are putting in ARE working and this will help you in any "moments of possible weakness"!
What if things aren't going so well?
On the other hand, if things aren't going so well and the green line is staying well above the red line on the chart, you know you need to increase your efforts - perhaps increase your daily levels of exercise, perhaps reduce or modify your daily food intake. You could also try one of the many weight loss ideas and systems shown on this website.
You will know what you should be doing and the Diet Planner will really help you with your focus and motivation. You will see that green line getting closer and closer to the red line and you will know that you will reach your target weight.
What if your weight loss is slower than you wanted?
Maybe you will not be able to get the amount of weight loss as quickly as you first wanted. Don't despair, this is not neccessarily a bad thing! If you ARE losing weight, just not as quickly as you expected, all you need to do is change your target date, at the top of the Diet Planner, to a later date.
The whole Diet Planner graph will automatically change to focus on that new target date - showing you the new dates for you to weigh yourself (first column), how much you need to weigh at each of these dates (second column) and the graph will automatically change to show the new range of dates along the bottom, the red line showing your target weight will adjust to your new end date and the green line will adjust to show how you are progressing towards your target weight by your new target date.
You can adjust the target date as often as you like to make sure that your weight loss goal is acheivable... and permanent... and your weight loss chart automatically adjusts to your new target date.
The Diet Planner is re-usable again and again - simply delete all past data and start all over again.
Note
Once you have started entering your weights in column 3, you can't alter your Weighing Period (Step 5 above).