How to create a weight loss chart

This article was co-authored by Pete Cerqua. Pete Cerqua is a Certified Personal Trainer and Nutritionist. Pete is also a five-time best-selling author of books including “The 90-Second Fitness Solution” and “High Intensity Fitness Revolution for Women/Men” published by Simon and Schuster and Skyhorse Publishing. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City.

There are 11 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 118,606 times.

Losing weight is a common goal for many people. Losing weight and managing a healthy weight can help decrease things like sleep apnea and increased risk for chronic health conditions, increase your energy, and help make you feel better overall. However, many commercially available diet programs are hard to follow or are too expensive. Creating your own weight loss program may be more beneficial since it may be something you’re more willing to stick to long-term. Tailor your plan to your lifestyle including what you can afford, what you like or dislike about diets and how often to exercise. Together these components of your diet will help you lose weight.

How to create a weight loss chart

How to create a weight loss chart

Pete Cerqua
Certified Personal Trainer Expert Interview. 14 May 2020.

  • In general, it’s not recommended to lose more than about one to two pounds per week. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source This is considered safe, realistic, and sustainable weight loss.
  • Diets that promise faster or more weight loss may not be safe and are generally not sustainable for long periods of time. Focus on smaller, more attainable goals.
  • If you have a lot of weight to lose, you may want to set multiple goals for yourself. You can have one long-term goal and a few little goals prior to it. For example: Lose 30 pounds in six months as a long-term goal. Short term goals may include: Lose five pounds in two weeks, 10 pounds in four to five weeks, etc.
  • Buy or make your own calendar to track your goals. Circle the day you plan to start and end your weight loss program. This way, you’ll have a specific deadline to meet which will give you a path to follow.
  • You can also denote what days you’re going to exercise by marking it on your calendar as well.
  • Post your calendar in a spot where you’ll always see it and don’t forget to do what it says. If it says you have to do cardio, do it.
  • How to create a weight loss chart

    How to create a weight loss chart

    Pete Cerqua
    Certified Personal Trainer Expert Interview. 14 May 2020.

  • When you’re designing your diet, don’t go too extreme or follow a program that you know isn’t realistic for you. You want to create a diet, eating pattern, or lifestyle that you can follow long-term.
  • You don’t have to live or die by the numbers.

    How to create a weight loss chart

    Standing on the scale sucks. And not just because it can be the most frustrating thing ever (I swear, my earrings are just really heavy!), but because it doesn’t actually tell you that much about how healthy you are, according to a 2016 study out of the UCLA.

    So what does? These 12 fitness, health, and weight indicators are much more empowering ways to track your progress.

    1. Measure Your Hips, Thighs, or Biceps
    One big issue with the scale is that muscle weighs more than fat, simple as that. But pound per pound, muscle takes up less space than fat, says exercise physiologist and dietitian Cassandra Forsythe, Ph.D., R.D. That’s why measuring your body parts can give you a more accurate picture of your body composition, and reward you for putting on muscle, rather than make you stare at the scale in disbelief, she says. So whip out the tape measure every week or month to see your progress.

    2. Fire Up the Instagram Account
    And start snapping pics of your food, along with captions on how you feel before and after each meal or snack. Use descriptive words like “energized,” “sated,” “grumpy,” “deprived,” “stuffed,” or “bloated,” says board-certified sports dietitian Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss. Paying attention to the food you eat, and how you feel after each meal, will help you see how your relationship with food is improving. Sound a little too public? Just switch your feed to private.

    3. Pop a Squat
    The simple exercise go-to can tell you so much about your overall fitness, says Rachel Cosgrove, C.S.C.S. Stand in front of a mirror with your feet just more than shoulder-width apart, arms straight out in front of you, and squat away. See how you look both head-on and from the side. Now, ask yourself: Are you unable to lower your hips below your knees while keeping your heels down and arms up? Do your knees collapse in toward each other? Do you lean to one side? Does your torso fall forward? If you answered “yes” to any of these questions, check out these easy tips to improve your fitness, then test your squat in another couple of weeks.

    RELATED: How Fit Are You? Test Yourself with These 6 Exercises

    4. Consider Your Waist-to-Hip Ratio
    Is “hips don’t lie” still a thing? Because it should be. Your hip circumference, when compared to your waist circumference, can tell you a lot about your metabolic health. While excess weight around the waist points to abdominal obesity, research from the University of Oxford shows that butt, hip, and thigh fat is healthy, and actually lowers your risk of heart disease and Type 2 diabetes. To determine your waist-to-hip ratio, divide your waist circumference by your hip circumference. The goal is to have a WHR that’s 0.85 or lower, according to the World Health Organization.

    5. Track Your Workouts
    The beauty of having a regular workout program—and then tracking each of your gym sessions—isn’t just that you’re constantly progressing and getting fitter, it’s that you can literally see your wellness progress right there in your notebook (or workout app, if you’re new-school), says Sean C. Robinson, M.D., a sports medicine physician at Oregon Health & Science University. Oh, today I performed 20 pushups in a row! Last week, I could only eek out 18! It works with virtually any exercise: running, lifting, biking, swimming, you name it.

    6. Feel Out Your Sex Drive
    Yep, we’re going there. The quality of your sleep, your workout, and even the number of veggies on your plate impacts your sex drive, says Fear. “Feeling a bit more randy is a good thing!” she says. It lets you know the other pieces of your health are in place. In a relationship? Try keeping track of your sex drive and hanky-panky with The Boyfriend Log app.

    RELATED: Get Your Heart Pumping With Our Next Fitness Star’s Ignite Routine

    7. Download a Sleep App
    You can’t seriously expect yourself to eat well or recover from your workouts (that is, if you even have energy to hit the gym) if you don’t get good sleep, says Fear. Plus, poor sleep increases your body’s levels of inflammation and contributes to the development of heart disease and Type 2 diabetes. “Keep track of how many hours and how well you slept,” Fear recommends. Many fitness trackers like FitBit can track sleep, while apps and gadgets like Sleep Cycle and Beddit are specifically designed to do it.

    8. Keep a “Feel Good” Journal
    Me time is so important for improving our stress levels, finding balance, and being healthy, says Anna Rossinoff, R.D., co-founder of Zest Nutrition. Her recommendation: at the end of each day, write down three things you did that made you feel good in your body. They can be big or small—going on a spa vacation or splurging on some workout threads—but by taking note of ways you nurture yourself each and every day, you can make sure that your health, wellness, and sanity are headed in the right direction.

    9. Check Your Blood Pressure
    It’s not the sexiest way to record your progress, but when it comes to your heart health, it’s one of the most accurate. “Even if your weight doesn’t budge, your blood pressure can show a decreased risk of cardiovascular disease,” says Fear. What’s more, since your blood pressure is largely affected by your nutrition, exercise, and stress levels, it can give you a pretty good picture of your overall health. To check and track your blood pressure whenever, wherever, try downloading Blood Pressure Companion.

    RELATED: I Tested 7 Different Fitness Trackers—at the Same Time

    10. Track Your Daily Wellness Goals
    “At the start of each day, write down three healthy goals you can accomplish in the next 12 hours,” says Rossinoff. It could be eating five servings of fruits and vegetables, hitting 10,000 steps, or prepping some healthy meals. At the end of the day, go back to those goals and see which ones you can cross off. As you see more goals on your calendar met, you’ll know you’re getting healthier.

    11. Count Your Active Minutes
    Or just your steps. Both, displayed through any number of handy fitness trackers, will give you insight into how much you’re moving every day and week. And that reveals way more than your weight does about your health, says Robinson. But more important than hitting a certain number of minutes or steps is improving those numbers. Be more active this week than you were last week, and you can just about guarantee you’re getting fitter.

    12. Test Your Favorite Workout Every Year
    Many of my healthy patients use birthday goals or tests to track their fitness, which is very effective,” says Robinson. “Every year, do a set of pushups, crunches, or run a mile, and track this data—trying to improve year over year.” But you don’t have to test on your birthday. You could sign up every year for a St. Patty’s Day fun run, a Thanksgiving Day cycling class, or an annual CrossFit competition.

    How to create a weight loss chart

    A weight loss goal chart can be a great way to keep yourself firmly on track with your weight loss goals. Even better, it serves as a handy snapshot of your progress as you go along.

    There are several ways to create a weight loss goal chart, but here is one simple way:

    Start by coming up with a list of simple action steps that you want to incorporate into your new healthy lifestyle each day.

    Here are a few examples:

    – Include a minimum of one serving of vegetables with every meal.
    – Eat 3 to 4 servings of fruit with breakfast and for snacks.
    – Replace fried food with grilled foods.
    – Switch to whole grain bread, rice, cereal, pasta, and crackers.
    – Use olive oil instead of butter when cooking.
    – Replace sugar with stevia or agave syrup in tea.
    – Drink 8 glasses of water each day.
    – Reduce alcohol consumption to one 4-ounce glass of red wine a day.
    – Drink unsweetened iced tea or water instead of soda.
    – Add a wedge of lemon or lime to water to add flavor.
    – Take a 15-minute walk before work each morning.
    – March in place during commercials while watching TV.
    – Use a set of dumbbells to tone upper body at the same time.
    – Eat meals at the dining room table or kitchen table only.
    – Clean out your kitchen cupboards and get rid of fattening snacks.
    – Get 8 hours of sleep each night.
    – Practice deep breathing when you experience cravings.

    Now create a simple weight loss goal chart on a sheet of paper with these things listed along the left side of the page. Make 7 vertical lines across the rest of the paper to create a column for each day of the week. Write the days of the week across the top of the page above each column. For each day that you complete one of the items above, make a check mark in that row under the proper column for the current day of the week. At the end of the week, you’ll be able to see clearly how many check marks are on the paper – which highlights how well you stuck to your goals by following through with the action steps.

    You’ll have to create a new weight loss goal chart each week, unless you create a template on the computer that you can print out, or an interactive form that you can fill out and keep on your computer.

    Hey, planner community! My name is Katie Steiner, and I have a body that is absolutely amazing! It’s been alive and working for 32 years. It has carried and breastfed five babies (including a set of full-term twins). This body that has done all of these amazing things also loves to eat pizza.

    I’m fortunate to be surrounded by family and friends who love and support me no matter my shape or size. But just over a year ago, I had been suffering from weight-related back and knee pain as well as chronic fatigue. I decided it was time to focus on taking care of my body, and I began a journey to better health through weight loss. I’m proud to say that so far I’ve lost 63 lbs! This has alleviated my back and knee pain, and my energy levels have also greatly improved!

    How did I do it?

    Using my LifePlanner™, I created a weight-loss tracker—a visual representation of my journey that shows me how far I’ve come and how far I have to go. When I look at it, I feel proud of my progress and determined to reach my next goal.

    The LifePlanner™ was a natural choice to track my progress since I already used it to track and plan everything else. Its dot-grid note pages are particularly perfect for projects like this! Today, I want to share with you some tips on how to create your own weight-loss tracker that WORKS!

    1. Seek inspiration from others.

    If you want to make a tracker but don’t know where to start, search for inspiration on Pinterest and Instagram. There are SO many creative and talented people who have shared their own different styles of trackers. Maybe one of them will resonate with you and give you the inspiration you need to create your own!

    Sketch out your tracker’s layout with a pencil FIRST, before committing to your design with more permanent writing tools. You can also experiment with different layouts in one of the Erin Condren dot-grid notebooks, journals or notepads.

    3. Trial and error is part of the process.

    Designing a tracker may take some trial and error, and that’s okay. An earlier version of my tracker was actually a line graph on which I would record my weight each week. But weight can fluctuate, and I found myself feeling discouraged whenever that line shifted in an upward direction. This current version of my weight loss tracker allows me to focus only on working towards my next goal. A tracker should be something that motivates you and makes you feel proud of your accomplishments. Keep experimenting until you find a method of tracking that does this for you!

    4. Make your tracker colorful and beautiful.

    Have some fun with personalizing your tracker. Decorate it with your favorite markers or colored pencils. Hand-letter your title or doodle in some cute pictures. Add stickers, stamps or washi tape! Whatever is going to make you smile every time you see it.

    5. Reward yourself for your hard work!

    Lots of trackers include rewards for mini-goals reached. I love using this as an opportunity to practice some self-care. Get a mani-pedi. Go to a movie with a friend. Buy a new outfit. Treat yourself to a bubble bath (or that new EC sticker book that’s been sitting in your cart—or is that just me?). Whatever motivates you and makes you happy—just make sure your rewards are healthy ones that won’t interfere with your progress.

    6. When it gets tough, write down all the reasons why you started.

    This journey has taught me so much about motivation and myself. I’ve learned that there are so many ups and downs when striving to reach a long-term goal. When you have setbacks, you will need support and encouragement. Remember why you started your weight-loss journey. And if your method of motivation is no longer working, don’t give up—it’s simply time to find a new way to motivate yourself.

    I hope that this post has inspired you to reach your personal goals. I would LOVE to hear about them and how you are tracking them! Find me on Instagram @katiecsteiner!

    I wish you the best of luck on your journey to a healthier and more organized life.

    Visit the Inspiration Center for more organization DIY, How-Tos, tips & tricks!

    Photos courtesy of Amanda Gauthier and Katie Steiner

    April 23, 2022 – Advertorial

    How to create a weight loss chart

    It’s not often that all the experts agree on something: But nobody can deny the massive success and stunning results people are getting from these new detoxification patches. They are currently taking Ukraine by storm – let’s see what all the fuss is about.

    The new miraculous pads from Japan, are from a company called Nuubu. Americans, Asians, Europeans, and now people in Ukraine, are all ordering theirs to help with a wide variety of pain, diet, weight, sleep and stress-related problems.

    A single patch is used to effectively tackle over 30 pain factors! It can also make losing weight ‘child’s play’!

    Behind the product are a network of renowned US and Japanese scientists. They’ve used centuries of holistic knowledge to tackle pain, stress and weight loss, without the use of drugs or surgeries.

    While difficult to explain exactly how the Nuubu pads work, these 3 factors make Nuubu a pain and weight loss all-rounder:

    1. Using methods from ancient Chinese & Japanese medicine: The Nuubu pad takes advantage of the fact that our nervous system is interconnected throughout the body. If a certain point is stimulated, this also affects the rest of the body.
    2. The special effect against pain comes from natural detoxification of the whole body via the sole of the foot! When blood circulates through the foot, the patch uses these points to remove any impurities. When harmful elements are pushed away, they land on the lower extremities such as the feet. Gravity also helps bring these heavy metals and impurities to our feet – the place where you put Nuubu to remove them from your body. *
    3. The pads help your diet and metabolism too. Your nerve tracts also affect your metabolism and hunger. Even if you only use the patch overnight, the effect works: you lose weight because your metabolism burns fat for you and you feel less hungry!

    How to create a weight loss chart

    Doctors are Very Excited – you can save thousands of dollars thanks to Nuubu Detox patches

    The medical profession is enthusiastic about the product because its effectiveness is so simple, clean, safe and effective. But experts also highlight another benefit: While tension or chronic pain often leads to expensive treatments and surgeries that are not covered by health insurance, detox pads offer a risk-free and above all economical alternative!

    Because instead of having to spend a fortune in treatments, all you need to do is buy detox patches to alleviate your symptoms!

    How to create a weight loss chart

    Note: results may vary.

    Nutritionists strongly recommend these patches too:

    For people who want to lose weight, Nuubu is a real revelation. Overweight people often suffer from tension or chronic pain. With Nuubu, you can now kill two birds with one stone. Nutritionists highly recommend those with weight problems use these foot pads right away! By helping you lose weight, the pads reduce the load on your overloaded muscles and joints too.

    How to create a weight loss chart

    Relaxation for the mind and soul: Nuubu wearers are happier, more productive, and less stressed

    Studies have found that pain disorders do not just hurt, but cause you, sleep, productivity, and excessive stress problems too. Surely a natural, herbal pad with no known side effects is a better option than dozens of painkiller tablets and surgery?

    The financial benefits are massive too. People in Ukraine suffering from chronic pain spend thousands of medications and consultations per year. What’s worse is that a lot of treatments and surgeries for chronic pain aren’t covered by health insurers either.

    How to create a weight loss chart

    Take advantage of this great deal:

    Customers save thousands of dollars when they buy Nuubu pads because they no longer have to spend money on expensive pain relievers, surgery or alternative treatments!

    Nuubu also offers a 30-day money-back guarantee , which has been praised by experts and customers alike.

    NOTE: The pads come in one size and are suitable for adult men and women of any age.

    “The ingenious and fantastic thing about the money-back guarantee is that it gives the customer absolute freedom. They aren’t tied into a year-long course of medication that big pharmaceutical companies try to get customers legally tied into. With Nuubu, if for some reason you don’t want to buy again, you have the freedom not to! ” – Walter F., business economist and medical article expert

    [IMPORTANT INFORMATION]: the manufacturer is offering a 70% discount for all new customers. However, the stock is already greatly reduced in Ukraine. If you want to try Nuubu now at a trial price of 18$ (including 70% discount) and with the 30-day money-back guarantee, it pays to be quick!

    Track your weight loss progress with our free weight loss chart or weight loss log. The printable weight loss charts includes trend lines for losing 1 and 2 pounds per week, making it easy to set your fitness goal and gauge where you are at all times. Our printable weight loss logs will help you track your weight, your exercise time, calorie intake, and other measurements. You may also want to refer to our Ideal Weight Chart and BMI Chart for related information.

    Printable Weight Loss Chart / Log

    Below are 4 printable weight loss charts and logs available as free downloadable PDF files. The logs include columns for recording your weight, the amount of time you’ve exercised (the ‘Exe’ column), and the number of calories consumed during the day (the ‘Cal’ column). The logs were designed to allow you to fold the paper in half (or quarters), making it easy to store your log near your scale or in your pocket.

    Hint: These logs work great in combination with the Fitness Progress Charts available in the Microsoft Office Template gallery (see the links at the bottom of this page).

    The printable weight loss chart allows you to manually graph your weight over a period of 9 weeks. The gridlines in the graph are in 1 pound and 1 day divisions, to make it easy to quickly mark your weight on the graph. Write your current weight in the ‘Start Weight’ field and in the Day=0 line in the log below the chart. You will also need to write your current weight on the line next to the (+0) value on vertical axis, and the corresponding weights for (+5), (-5), (-10), etc.

    Weight Loss Chart


    License: Personal Use (not for distribution or resale)

    “No installation, no macros – just a simple spreadsheet” – by Jon Wittwer

    Graph Your Weight Loss

    Using this spreadsheet, you can take the data you’ve recorded on your hand-written weight loss logs, enter the data into the spreadsheet, and see the results plotted on the graph.

    This weight loss tracker template lets you create and customize your own weight loss chart. Graph your weight over time. Compare to 1 lb/wk and 2 lb/wk target lines. Your Goal Weight is highlighted. Lines representing the ‘normal’ BMI range are also shown on the graph. Includes two worksheets: 1 for weight in pounds and 1 for weight in kilograms.

    Using a Weight Loss Chart

    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 over night, 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 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.

    As an Amazon Associate I earn from qualifying purchases. Please review my privacy policy.

    Here’s a great way to create a spreadsheet tool using Google Docs, that tracks your weight loss progress that also allows you to share your progress with your blog readers in a nifty little chart.

    How to create a weight loss chart

    Things You’ll Need:

    • A computer connected to the internet
    • A free Google account

    How to create a weight loss chart


    1. Go to the Google home page
      Before creating your weight loss tracking spreadsheet using Google Docs, you must Sign In to your Googe account. To do that go to using your internet browser. On the Google home page click on the “Sign In” in the upper right corner of the web page.
    2. Sign into your free Google account
      On the Google Accounts sign in web page, log into your free Google account by entering your account email address and password.
    3. Navigate to the Google Docs web page
      After signing into your Google account, click on the “more” link at the top of the page, and then click on “Documents”.
    4. Create a blank spreadsheet
      To create a blank spreadsheet, on the navigation bar click on “New” and select “Spreadsheet”.
    5. Enter the headings into your weight loss tracking spreadsheet
      Enter the headings of your weight loss tracking spreadsheet into row 1. Type in these cells:-A1: Date
      -B1: Weight
    6. Enter dates into your weight loss tracking spreadsheet in column A.
      I choose to only weigh myself once a week, on Monday mornings. My column A has the following dates:2/1/2010
    7. Enter your weight in column B.
    8. Click “Insert”, then select “Chart” to begin creating your chart.
      How to create a weight loss chart
    9. A new chart window will pop up. Select chart type of your choice:
      How to create a weight loss chart
    10. In the “What data” field enter: Sheet1!A1:B11
    11. Group data by columns, and tick off the two selection boxes:
      How to create a weight loss chart
    12. Add a title to your chart and axis names – I have given my axis the names “Date” and “Weight”:
      How to create a weight loss chart
    13. Save your chart!
    14. Click on your newly created chart and scroll to “Publish chart”:
      How to create a weight loss chart
    15. Copy and paste the resulting HTML code where ever you would like to publish your new weight loss chart.
      How to create a weight loss chart
      Some examples are:
      • Your blog sidebar
      • Blog post
      • Page on your blog (I have a progress page where you can follow my weightloss and half marathon training progress).
    16. Be sure to save your spreadsheet by clicking on the “Save” button at top of the web page.
    17. Visit your spreadsheet each week and enter your weight – your chart will automatically update.

    Salads for Lunch » Tools & Gadgets » How to Use Google Docs to Track and Display Your Weight Loss

    Are you trying to lose weight and improve your fitness but are lacking a little motivation? If so, a weight loss motivation board may be just what you need.

    Sometimes we need a visual reminder to help us stay focused on our 28 Day Weight Loss Challenge journey.

    The wonderful mums in the Healthy Mummy community have been busy creating their own boards which we are excited to share with you along with our 7 step process for creating a weight loss motivation board that works.

    How to create a weight loss motivation board

    1. Visualise yourself at your goal weight

    Start off by visualising yourself at your goal weight. Ask yourself:

    • How does it feel?
    • Who are you doing this for and why?
    • What makes you happy?
    • What will your life be like when you have achieved your goals?

    This will put you a positive frame of mind for this activity.

    2. Look for motivation boards that inspire you

    3. Gather images of things that makes you happy

    Think about what gets you motivated and happy and start gathering these items. This could include:

    • Pictures of your kids, family, wedding day, you at your goal weight.
    • Inspirational quotes.

    A picture of someone of similar size, whose body you admire. (No point pinning a picture of a catwalk model if you are 5ft tall).

    What’s more, if you are 6 feet tall and have jet black hair then a picture of Kylie Minogue is probably not the best choice. Be realistic! Choose role models who look healthy and whose bodies or elements of their body, you could achieve)

    • Calendar or countdown chart.
    • Health or fitness goals (e.g. aim to run 5kms, aim to do 30 push ups in 1 minute).
    • List or illustrations of exercises you wish to do every day.
    • Pictures of a dress you wish to fit into (you could also hang an item of clothing up next to your board).
    • Reward or mini rewards for when you reach your weight milestones or goal weight.

    4. Gather your supplies

    • Choose what material you want for your board and where you might like to hang it as this will determine your size. Popular options for boards are coloured cardboard, cork, hard board or whiteboards. If you want a board that you can easily update, a whiteboard or cork board is a good choice.
    • Think about which accessories you want to pretty up your board. These could include pegs, stickers, pins, ribbons, mini bunting, stickers, coloured pens, crafting paper etc. Spotlight, Kmart or the Reject shop are great resources for accessories.

    5. Get creative and design your board

    Put on some music, surround yourself with images that make you happy and get creative with glue, scissors, thumb nails. Remember, it doesn’t have to be perfect. You can add to it and take away from it at any time.

    6. Hang your motivation board somewhere prominent

    • There is no point having your weight loss motivation board tucked away where you can’t see it.
    • Hang it somewhere prominent.
    • It is a constant reminder of how far you have come and how close you are to achieving your goal.
    • This visual reminder will help keep you focused.

    7. Track your progress

    Now you should be well on your way to reaching your goals.

    Thanks to all the wonderful mums at the Healthy Mummy community for sharing their motivation boards with us.

    Motivated to join the 28 Day Weight Loss Challenge?

    How to create a weight loss chart

    Want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.

    Our 28 Day Weight Loss Challenge is an affordable, customisable program designed to help mums reach their weight loss goals and tackle their health.

    Our Challenge entails:

    • 28 days of at home exercise routines (no gym needed) – with video instruction
    • Customisable and breastfeeding friendly meal plans
    • Time-efficient exercises for busy mums – under 30 mins
    • Challenge combines Pilates exercises with interval and circuit training (HIIT)
    • Suitable for basic to advanced fitness levels
    • Home to thousands of EASY-TO-MAKE recipes!

    How to create a weight loss chart

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  • Help create weight loss chat/table

    Hi all
    I’m a little stuck as I know there must be a mathematical formula for this question I can use to make this, but I don’t know what it is, and if there is how can I make it appear in a nice graph on a chart.
    The question is as follows:

    I have dog with a current weight of 40 kg and it should weigh 30kg(ideal weight) so therefore needs to lose 10kg.
    This has to go at a weekly weight loss of 1-3%.
    He will come in for monthly (4 weekly) weight checks at which point the rate of 1-3% needs to be re-calculated.

    So instead of having to re-enter the details each month, is there a formula and can I make a chart that will show me a weight loss according to this monthly change of current weight?
    And also can it tell me how many weeks it will take to reach ideal weight?

    Hope someone is able to help me

    Last edited by FDibbins; 07-25-2015 at 06:56 PM . Reason: adding excel workbook

    Re: Help create weight loss chat/table

    Hi welcome to the forum

    What kind of dog?

    What kind of thing did you have in mind for this?

    1. Use code tags for VBA. [code] Your Code [/code] (or use the # button)
    2. If your question is resolved, mark it SOLVED using the thread tools
    3. Click on the star if you think someone helped you

    Re: Help create weight loss chat/table

    Thanks Ford 😀
    In this case it is an imaginary dog
    I’m trying to develop a useful tool to help with my animal weight clinics at work. I want to have a chart from the first visit where I refer back to at monthly follow-up visits to see if the animal is within range of a healthy weight loss.

    Re: Help create weight loss chat/table

    aahh OK, I get it, its a “friend’s” dog *nudge nudge wink wink* lol. a nod’s as good as a wink, to a blind bat (Michael Palin?)

    I take it, you will be entering data into 1 table for numerous dogs? Have you started to put anything together yet for this?

    Last edited by FDibbins; 07-25-2015 at 08:10 PM .

    Re: Help create weight loss chat/table

    image.jpgHaha unfortunately I don’t own a dog! But if I did and it was THAT overweight I should be very ashamed of myself as I’m a vet nurse and should know better than to let my pet get fat!

    No I save a new workbook for each patient, so a table and chart will be 1 patient specific.
    I have a formula which shows a ‘static’ 1-3% weight loss (see picture) but that is not accurate as the animal will be losing weight less and less as the ‘current weight’ changes with each visit

    Re: Help create weight loss chat/table

    hmm that does not look like an excel worksheet?

    Re: Help create weight loss chat/table

    Because it looks pretty?

    Re: Help create weight loss chat/table

    no, because none of the icon sets look excel-ish

    Re: Help create weight loss chat/table

    Ah that’s because it’s a screenshot of my excel on my iPad – I didn’t make it on my iPad but thought it was easier to send a picture of it from my iPad as I had gone to bed

    Re: Help create weight loss chat/table

    Looks like it needs to be charged

    OK, can you upload a sample workbook then please? That way I can see what we are working with

    Re: Help create weight loss chat/table

    The attached is a possible calculation worksheet which simply requires in input of basic data: the various weights and %s.

    The formula below calculates the weekly weight loss:

    The formula calculates the weight at end of each week:

    =IFERROR(IF($F2-$G3 Attached Files

    • weight-loss-chart-test.xlsx‎ (19.2 KB, 6 views) Download

    Re: Help create weight loss chat/table

    Thank you very much John!
    The calculation for estimating weeks it will take is the same I’ve used but unfortunately isn’t accurate as the weight loss is decreasing over time so therefore not consistent with the planned weight loss.
    I tried to use the COUNTIF function but my file doesn’t seem to want to use it

    Yes Ford, it did need charging indeed

    I’ve added my excel file of what I’ve got so far but am stuck on a few things:

    1) as mentioned above I tried to use the COUNTIF function in C3 to count the amount of weeks to get it to ideal weight, but it doesn’t seem to give me a number

    2) Can I get it to format when another cell is formatted? (ie. if E12 were to format into green can I get G12 to format white because E12 formatted)? (Not sure that will make sense! If not, never mind )

    Re: Help create weight loss chat/table

    I have used the following for finding week when target met:

    Only works if target achieved in first 28 weeks! perhaps need equivalent test for weeks 29 onwards.

    I do not understand comment about calculation of weekly loss vs planned: how else can it be done?

    Are you trying to lose weight and improve your fitness but are lacking a little motivation? If so, a weight loss motivation board may be just what you need.

    Sometimes we need a visual reminder to help us stay focused on our 28 Day Weight Loss Challenge journey.

    The wonderful moms in the Healthy Mommy Facebook community have been busy creating their own boards which we are excited to share with you along with our 7 step process for creating a weight loss motivation board that works.

    How to create a weight loss motivation board

    1. Visualize yourself at your goal weight

    How to create a weight loss chart

    Start off by visualizing yourself at your goal weight. Ask yourself:

    • How does it feel?
    • Who are you doing this for and why?
    • What makes you happy?
    • What will your life be like when you have achieved your goals?

    This will put you a positive frame of mind for this activity.

    2. Look for motivation boards that inspire you

    How to create a weight loss chart

    • There is no right or wrong way to create your motivation board.
    • Your weight loss motivation board should ‘speak to you’. It should be a reflection of your own personality and your own goals.
    • How much or how little you include on your board is entirely up to you.

    3. Gather images of things that make you happy

    How to create a weight loss chart

    Think about what gets you motivated and happy and start gathering these items. This could include:

    • Pictures of your kids, family, wedding day, you at your goal weight.
    • Inspirational quotes.

    A picture of someone of similar size, whose body you admire. (No point pinning a picture of a catwalk model if you are 5ft tall).

    Be realistic! Choose role models who look healthy and whose bodies or elements of their body, you could achieve)

    • Calendar or countdown chart.
    • Health or fitness goals (e.g. aim to run 5 miles, aim to do 30 push-ups in 1 minute).
    • List or illustrations of exercises you wish to do every day.
    • Pictures of a dress you wish to fit into (you could also hang an item of clothing up next to your board).
    • Reward or mini rewards for when you reach your weight milestones or goal weight.

    4. Gather your supplies

    • Choose what material you want for your board and where you might like to hang it as this will determine your size. Popular options for boards are colored cardboard, corkboards, or whiteboards. If you want a board that you can easily update, a whiteboard or corkboard is a good choice.
    • Think about which accessories you want to pretty up your board. These could include pegs, pins, ribbons, stickers, colored pens, crafting paper, etc.

    5. Get creative and design your board

    How to create a weight loss chart

    Put on some music, surround yourself with images that make you happy and get creative with glue, scissors, and pins. Remember, it doesn’t have to be perfect. You can add to it and take away from it at any time.

    6. Hang your motivation board somewhere prominent

    • There is no point having your weight loss motivation board tucked away where you can’t see it.
    • Hang it somewhere prominent.
    • It is a constant reminder of how far you have come and how close you are to achieving your goal.
    • This visual reminder will help keep you focused.

    7. Track your progress

    How to create a weight loss chart

    • Record your progress along the way.
    • Pegs are a fun visual reference to indicate pounds lost. Include two lines on your board. The top line will have the number of pegs representing the pounds that you aim to lose (see above). The bottom line will indicate how many pounds you have lost. Other moms have created jars with gems in them to track their progress. Find a method that suits you.
    • Cross out each day that you complete your exercises.
    • Give yourself mini (non-food related) rewards for meeting milestones. This could be a night at the movies, getting your nails done, buying some new running shoes.

    Now you should be well on your way to reaching your goals!

    Thanks to all the wonderful moms at the Healthy Mommy community for sharing their motivation boards with us.

    Are you ready to become a Healthy Mommy?

    How to create a weight loss chart

    Our Challenge is designed by moms FOR MOMS – to help them reach their goal weight and tackle their health and fitness.

    The Challenge is home to customizable meal plans, 24/7 social support and realistic exercises moms can do AT HOME.

    To find out more on the 28 Day Weight Loss Challenge click here.

    *Images and references to pounds lost are as supplied by the individual in the story. The Healthy Mommy assumes information and photographs supplied to be true in nature and is not responsible for any false misrepresentations or claims relating to their programs or products.

    Just in case you need to hear this: You don’t need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? Great. Just know that body size isn’t the end-all, be-all of determining your health. Feeling good and taking care of your body is the goal—and that can look like a lot of different things.

    But if you want to make some healthy changes to your diet or if you want to lose some fat, committing to a diet plan can really help.

    To help you get started, The Biggest Loser nutritionist Cheryl Forberg, R.D., designed this seven-day diet plan for weight loss, which is just like the one that helps the competitors slim down. With this easy-to-follow plan, you’re sure to feel refreshed and lose weight (if you want to!) in no time. (Want a longer plan? Try the 30-Day Clean-ish Eating Challenge.)

    7-Day Diet Plan for Weight Loss

    This is no deprivation diet: You’ll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here: Everything to Know About Counting Your Macros) When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.

    And to accelerate weight loss and build a healthy and strong body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. (Also read this: How to Build Your Own Workout Routine for Weight Loss)

    If you are looking for weight loss and aren’t sure where from you should take a start? Well, biggest loser spreadsheet is completely for you to help with how you can maintain and calculate. You can easily track all of your weight loss challenge with the help of this spreadsheet. This is available in excel format and you can start it comfortably whenever you want.

    Question is how you can download this spreadsheet to tackle your weight? Besides this is base on different, easy to modify templates. If you want to start so simply put your original weight and set a goal how much you want to lose. After that when you enter your weight in the biggest loser spreadsheet 12 weeks this is handy and easy to use. After a week it will tell you the total percentage of the weight loss from the original weight. This is just like the contestants on the loser templates. You may also see a weight loss tracker spreadsheet .

    This is very obvious that it is ready to take the initial step towards living a happy and healthy life. By losing weight it doesn’t wonder for you in different ways. Else, more advantages and best for your friends and social circle around you. Always remember that these spreadsheets are one piece of the puzzle.

    This is very necessary to discuss with your family physician before you start any loser regimen. By losing weight very easy to support you and make sure to post about the templates that everyone may know this well.

    With the use of this biggest loser challenge spreadsheet, you have to calculate all over the control of the use it for and how to use it. With the template of weight tracking, you will be able to keep track of your progress and also see how much losing or gaining. Ultimately, this is simple to use and comes with pre-filled with all primary information related to weighing loss. This is the need of your daily life to maintain all records with you.

    You can easily modify the all spreadsheet for the better suit with your needs. It is as simple as you can change the date, time to the required template before you print it. You may also see the gym workout plan spreadsheet .

    Eventually, you can modify the weight tracking spreadsheet if you are providing training and using it for the different trainees. This is such as setting with different for each one. As well as you can work with to change text and font color of these track templates.

    Table of Contents

    The Practical Implication of Office Biggest Loser Spreadsheet

    It would be the best initiative for you when you are ready to weight loser. In this modern era, things have been gone digitally as an intelligent sheet which isn’t only to tell you about daily intake. This is also very supportive to tell you all of your general physical done in a day. Besides, it is directly connected by with weight loss spreadsheet. Whereas, templates are excel is very necessary and been accepted globally. You may also like the blood sugar chart template .

    How to create a weight loss chart

    Related Articles

    • How to Get Psyched to Lose Weight
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    • How to Stay Focused on Eating Healthy

    Tackling big goals, such as losing weight, can be more fun with a group, and you may find more success if you’re not going it alone. Setting up a weight-loss challenge among friends, family or colleagues inspires camaraderie and a little healthy competition. In the end, there may be one official winner, but everyone enjoys the reward of improved health.

    Set the dates for the challenge. Two to six months is an adequate amount of time for participants to lose noticeable amounts of weight. recommends that a safe rate of weight loss is about 1 to 2 pounds per week. In a two-month challenge, participants can lose 8 to 16 pounds safely or 24 to 48 pounds in a six-month challenge.

    Determine how to measure success. The most accurate way is by body fat percentage lost during the competition. Pounds lost is often an inaccurate assessment, since the weight could be water or muscle tissue instead of fat. Building muscle — which weighs more than fat — while losing body fat is the healthiest way to lose weight, so encourage participants to combine a balanced diet with exercise. However, body fat measurement by a human can be inaccurate, and other methods, such as hydrostatic underwater weighing, can be pricey. For accurate results, have the same professional, such as a personal trainer, take all measurements at the beginning and end of the challenge. This will reduce the margin of error.

    Decide whether participants will enter the challenge individually or as teams. For a smaller group, individual entries may work best; a larger group is ideal for a team challenge. Set the number of participants per team. Teams can choose their own members.

    Set the entry fee, if you’re going to have one. Fees can be per person or per team. The money can cover expenses connected with the challenge — T-shirts, advertising, a celebration at the end — and can fund the prize. You can opt not to charge an entry fee if it might discourage people from participating. If you do collect an entry fee, put one person in charge of the funds throughout the challenge. Funds should be kept in a lock box or another secure place, and expenses should be documented.

    Choose the prize. Often, the reward is a cash prize generated from the entry fees collected, minus any expenses. However, prizes can also be material, such as a new laptop, or a gift certificate. If you are doing a company-wide challenge, ask your employer to furnish the prize; that way, participants pay only a minimal entry fee.

    Set up the infrastructure for weigh-ins and measurements for the beginning and end of the challenge and arrange a space for this purpose. Whether you simply use a bathroom scale or have a personal trainer take body fat measurements, have that process in place prior to advertising the contest. Some experts in the community, such as personal trainers and nutritionists, may be willing to take measurements or give talks in exchange for the opportunity to make contacts.

    Get permission from management if you are organizing the challenge at work. Have a member of management OK all plans and guidelines to be sure they conform to company policies. The company also may be willing to help cover expenses and the prize fund since the challenge will encourage employees to be healthier.

    Establish contest guidelines. Create a clear statement detailing the parameters, including dates; rules for entry; how measurements will be taken; any banned activities, such as taking weight loss supplements; prizes and any other information you think is important. If the challenge will be at work, ask management to sign off on the guidelines.

    Plan mini-events along the way as well as a final celebration. Getting everyone together periodically during the challenge can help maintain interest and participation. It also gives people a chance to support each other, offer advice or share their weight-loss experiences. Events could include fun runs, yoga in the park or a healthy pot-luck.

    Get the word out. Whether you’re setting up a challenge for friends, family, colleagues or the whole neighborhood, you must convince people to participate if your challenge is to succeed. Create fliers, send out emails or create a website where people can get more information and sign up.

    Up the stakes by having each team choose its favorite charity; if that team wins, a portion or all of the prize money goes to the chosen beneficiary. If your challenge is among work colleagues, ask your company to match the donation.

    Recruit health and wellness professionals to give talks throughout the challenge on subjects related to weight loss. Invite a local chef to demonstrate healthy cooking.


    Encourage participants to schedule a checkup with their doctors before beginning the challenge.

    Samantha is an everyday health expert with a background in International Public Health and Psychology. Read full profile

    How to create a weight loss chart

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    A successful weight loss is key to achieving a healthy and happy lifestyle. When losing weight, it’s important to establish realistic goals and finding a diet and exercise regime that is suitable for you. Ultimately a good, solid systematic and connected strategy between the food you eat and the exercise you undertake is most important element when it comes to successful weight loss.

    We all have busy lives and some of us don’t have the time to join hosted weight loss programs so if this is you, why not get helpful insights from the following practical tips and form your own individual weight loss plan?

    Healthy Diet Plans

    Eating a well-balanced diet full of foods rich in nutrients, protein and healthy fats are essential for fuelling our body in a healthy way and promoting optimal weight loss. Read through the following in-depth guides to find the perfect diet for you:

    Fat-Burning Cardio Workouts

    Cardio workouts are great for getting your heart rate up and burning that stubborn fat. If you’re a beginner and not sure where to start then check out these articles to find a cardio workout that’s best suited to you:

    From Weight Loss To Bodybuilding

    Using weights and strengthening muscles will allow you to burn fat throughout the day and should be part of any good weight loss program both during and after weight loss. Find out the different ways you can achieve a strong and toned body through these great articles:

    Important Facts About Weight Loss & Progress Check

    When taking part in any weight loss program, it’s really important to get the facts before you start. There are many myths that can slow down your rate of weight loss as well as tricks and tips to help towards it. Check out these articles to guide you through the rights and wrongs when it comes to weight loss:

    If you’re serious about your weight loss goals, tracking a few simple statistics can take your physique to the next level.

    If you feel you always lose some weight but can never break through a plateau, this article might just fix your problem once and for all.

    And the solution is definitely NOT what you expected:

    A weight loss journal and tracker.

    I know, I didn’t think this stuff could make a difference either.

    I mean, why would I need to maintain a record of what I’m doing?

    I felt like I knew what needed to be done to help me achieve my weight loss goals and all this extra stuff was just fluff.

    When I first heard about maintaining a weight log or a weekly tracker, I thought it was just another gimmick.

    It was only when I wasn’t able to break through a weight barrier that I thought I would give this a shot.

    I had nothing to lose.

    And to my surprise, I was shocked when I put it into practice.

    It actually made a difference!

    Don’t get me wrong, results still depend on putting in the work in the nutrition and training department.

    But there is just something about tracking data that makes it so powerful for both – adherence and accountability.

    Ever since then, I’ve been a big believer in tracking data, whether it’s just as simple as having a weight log, or as in-depth as having a full-fledged bullet journal or smash book dedicated to your weight loss journey.

    By the time you reach the end of this article, I hope I can convince at least a few of you to give this a shot.

    All you need is a pen and some paper (Old school but it works!).

    How Can A Weight Loss Journal Help?

    Before we go any further, let’s take a step back and have a look at a few key steps in successful goal setting;

    1. Come up with a goal.

    2. Write down your goal.

    3. Have an action plan.

    4. Consistently adhere to the plan without losing motivation.

    While these steps are pretty general, they still work with our fitness goals.

    Let me give you a quick example of how this really works!

    Step 1: Goal is weight loss.

    Get to “x” kgs in the next “x” weeks.

    Step 2: Write down goal weight.

    Step 3: Action plan to lose weight.

    Eat in a calorie deficit and focus on progressive training.

    Step 4: Consistently adhere to the plan without losing motivation.

    You see, most of us often end up skipping Steps 2 and 4 altogether.

    Just look at the people closest to you and I’m sure you’ll find at least one person who has started a fitness plan but just stopped midway.

    If you don’t believe me, just hop on to fitness forums and you’ll find an ocean of people who fail to reach their weight loss goals.

    If people actually had a fixed goal and they consistently adhered to the plan they set, there is no way there would be such a high failure rate with weight loss transformations.

    So the question is how can we fix this?

    This is where the weight loss journal comes into play.

    Have a weight loss journal can help you collect data which, in turn, helps you improve your adherence while keeping you accountable at the same time.

    It essentially fixes the very problems we spoke about by allowing you to write down your goal weight, track your habits, log your results, and continue doing this day after day till you reach your goal.

    Okay, but you might already know about this.

    This isn’t what really impressed me.

    What actually did was the fact that maintaining simple data can allow you to see patterns and be in total control of the process.

    This means that it not only allows you to execute the plan, but it also allows you to alter it to make even faster progress with the data available.

    For example, most people think that they can’t lose weight because of bad genetics or because their hormonal profile isn’t optimized to do so.

    Funny enough, put these same people in a calorie deficit and they’ll be dropping fat in no time.

    By tracking data in your journal, you can see when things stop working and when you need to make changes.

    You can spend all your time finding the perfect calorie calculator online, but the cold truth is that optimizing fat loss comes down to understanding your body.

    Once you have a record of the key variables that are needed to get you in the best shape of your life, you can make adjustments as and when necessary

    Lastly, having a journal or tracker can also help you stay motivated.

    We all start out with excitement in the first week of your weight loss plan.

    But as the weeks go by, we forget why we started.

    Suddenly, the thought of pizzas and donuts feels a lot more satisfying than achieving our weight loss goal.

    Keep the goal if your mind for a few days and you’ll find yourself in a downward spiral of cheat meals which turn in cheat days.

    By maintaining a journal, you input data every day which reminds you of your goal and helps you stay on track.

    This small change is powerful enough to make all the difference.

    Disclosure: This post may contain affiliate links and when you visit them you support World of Printables, thank you! Please read our disclosure for more info.

    How to create a weight loss chart

    This Weight loss Goal Tracker focuses on your progress over a period of 12 weeks. It has space to track your start weight, your goal weight and your under goal weight that you would like to achieve.

    There is also a space to write why you are doing this because it is a good idea to keep your goal and reasons why in mind.

    Part of the page is made to track your weight once a week, with a space to write how you feel about your progress after the first four weeks. This will help you see how you are progressing not just physically but mentally too.

    After the 12 weeks, you can write down your total weight loss and compare it to your goal weight and under goal weight!

    How to create a weight loss chart

    Oh and if you like this, please share on Pinterest – it would really help us!


    Download the Free Printable Weight loss Goal Tracker

    Print the Free Printable Weight loss Goal Tracker. The pages are designed as 8.5 x 11 printables. TIP: If you want to print at a different size then simply insert this printable into Canva, set your dimensions to any size you want, then download it to your computer, easy! Full steps in this guide.

    We get a lot of questions on what paper and frames we recommend.

    Paper Recommendations

    For regular paper, I find that Amazon’s best-selling paper is such a good deal and has tons of great reviews (over 10,000!).

    Cardstock is thicker, durable than regular paper and is great when you want top-quality prints, especially if you want to frame them. If you want to print on cardstock, I really like Amazon’s Choice of cardstock paper, which is great for prints.

    If you want to lose weight, there are two questions that immediately come to mind: “what should I eat?” and “what should my workouts look like?” For those who are the “diet starts on Monday” type, figuring out the fitness part of the weight-loss equation might seem like a good place to start. Deciding on the best weight-loss workout plan is easier said than done, though, since even fitness experts aren’t unanimous on how to design the perfect week of workouts. But there are some general guidelines that can help if you’re trying to piece together your own program.

    First things first: Even if you are working out to lose weight, you still want to include some weight training instead of going overboard on cardio. “When you get done with weight training, your metabolism is up for up to 24 hours afterward, which is great for losing weight,” says Erin Oprea, trainer to Carrie Underwood and Kelsea Ballerini and author of The 4×4 Diet. “But when you do cardio, it doesn’t stay up as long.” (Related: What You Think You Know About Metabolism Is All Wrong)

    Weight-Loss Workout Plan If You Love Cardio

    Oprea suggests mixing the two if you’re trying to lose weight. For example, she might recommend a week with two days of full-body strength workouts, four days of cardio, and an active recovery day. On top of that, she stresses staying active outside of your workouts by getting in at least 10,000 steps a day, every day. During your full-body strength sessions, reach for the heaviest weight with which you can complete 12 to 15 reps without sacrificing form, she says.

    Similarly, for anyone trying to lose weight, a mix of cardio and weight training is recommended by Autumn Calabrese, Beachbody trainer and creator of the 21 Day Fix. “I love to use cardio strength training when the goal is weight loss, meaning you’re using your weight training routine to build muscle but you’re moving in a way, and you’re lining your reps up in a way to allow your heart rate to stay up,” she says. That way you’re burning max calories while building strength.

    Weight-Loss Workout Plan If You Love Lifting Weights

    A sample weight-loss routine from Calabrese includes full-body strength on Monday and Friday, cardio and abs on Tuesday and Saturday, legs and butt on Wednesday, and rest or active recovery on Sunday.

    When it comes to deciding on your workout length, quality is more important than the duration. “You could have an hour-long routine, but you could also accomplish the same amount for 30 minutes if you have less rest time in between and you’re really pushing to your max in between so you’re developing those muscles out faster,” says Calabrese. “Everyone has this hour in their head, but realistically most people don’t have that kind of time. So I say fit in as much as you can. If you have an hour, do an hour. Otherwise, just do a good 30-minute workout, but then still move the rest of the day,” says Opera. (Related: Can Drinking Water Really Help You Lose Weight?)

    The beauty of creating your own plan is that you can cherry-pick the workouts you find fun, which will make you more likely to stay on track. “A lot of the time people get bored and they stop,” says Oprea. “So, find something that you can change regularly and that you love.” Whether you’re penciling in classes or creating a gym routine plan, make sure you’re choosing workouts you’ll actually want to do.

    How do you use a bullet journal for weight loss? That might be the question that ran through your head when you saw this post. I’ve already posted about how I use my bullet journal to help with my anxiety, and about bullet journaling for teens. Weight loss is a bit more specific, and so much more fun to draw the layouts for!

    My friend Amy has a great post on how to use a bullet journal if you’re a total newbie. Stay tuned for a bullet journaling challenge coming your way in September.

    P.S. There is NO REASON to spend $20+ on a bullet journal. I found this one for $12, and it is the exact same thing as the $20 ones I was buying. In fact, I’m using it in this post!

    Bullet Journal for Weight Loss Layout 1: Couch25K

    How to create a weight loss chart

    What I’m tracking:

    • Couch 2 5K training
    • Hydration – at least 10 glasses each day (yes 5 before coffee; I don’t drink coffee til about noon)
    • Good choices for both food and fitness

    How to create a weight loss chart

    I like combining several layouts into 1-2 pages if at all possible, because I don’t want to be flipping through my bullet journal constantly just to fill out a few pages. Because I’ll be using the C25K layout daily, and I’ll use my hydration layout daily, I combined them along with a few other little things I needed in there.

    Bullet Journal for Weight Loss Layout 2: Zero Point Foods

    How to create a weight loss chart

    What I’m tracking:

    0 Point Foods/Sauces/Condiments

    I’m (loosely) following Weight Watchers, but I use PointsPlus not SmartPoints, so I have a list of my favorite 0 Point foods. This helps for when I don’t know what to eat and don’t have a lot of points left, but I’m hungry. Take a grilled chicken breast, add broccoli, carrots, bean sprouts, and soy sauce, and you’ve got a 2 point dish that will fill you up.

    Bullet Journal for Weight Loss Layout 3: Meal Ideas

    How to create a weight loss chart

    What I’m tracking:

    Low PointsPlus Lunch + Dinner Ideas

    You can find the meal ideas here:

    How to create a weight loss chart

    Daily PointsPlus – how many I eat (I get 49 and am supposed to eat as close to that as possible without going over). Notice my lines are far from perfect. I don’t have a ruler right now so I use the edge of a paper and it doesn’t always work the best.

    Bullet Journal for Weight Loss Layout 4: Things Instead of Eating

    How to create a weight loss chart

    What I’m tracking:

    Things to do instead of eat – I get bored, and I eat. I get stressed, and I eat. This list gives me a great jump start on doing things other than eating.

    Bullet Journal for Weight Loss Layout 5: Inches + Weight Loss Tracker

    How to create a weight loss chart

    What I’m tracking:

    • Inches Lost – This will be my overall inches lost.
    • Pounds Down – Pounds I lose and hope to never find again.

    How to create a weight loss chart

    The stickers came from Michael’s, in the scrapbooking section. I used a 50% off coupon I had, and it made the entire sticker book like 2 bucks.

    Bullet Journal for Weight Loss Layout 6: Gym + Exercise Log

    How to create a weight loss chart

    What I’m tracking:

    • Gym log – how often I go and what I did, how I felt, etc.
    • Bodyweight exercises – Do 3 sets (15 each) of 3 different exercises.

    How to create a weight loss chart

    Bullet Journal for Weight Loss Layout 7: Mind, Body, Spirit

    How to create a weight loss chart

    What I’m tracking:

    Mind, Body, & Spirit – Weight loss isn’t just about the body, so I created a fun spread with lots of stickers to remind me to take care of my mind and spirit as well. I’m not religious, but if you are, this would be a good spot to write a few Bible verses and such. I use it for positive quotes.

    How to create a weight loss chart

    Bullet Journal for Weight Loss Layout 8: Daily Steps + Printable

    How to create a weight loss chart

    What I’m tracking:

    • Daily steps – if you have a Fitbit, you will have a number in your dashboard at the end of the night. Add it to your bujo.
    • Daily workout – this is somewhat similar to the gym log but mostly just saying if I worked out or not
    • Cardio – I need to do a LOT of cardio, so this is separate from strength.
    • Strength – Even though I need cardio, strength is just as important.

    How to create a weight loss chart

    I created these stickers to use in my bullet journal, and you guys can use them, too! Just CLICK HERE to download the free sticker sheet.

    I used Avery 8660 labels. (This is an affiliate link. If you click on it and make a purchase, it’ll cost you nothing extra, but I will earn a commission. Thank you for your support!)

    More Articles

    1. What Is the Fairest Way to Calculate Weight Lost in Competition?
    2. How to Calculate Accurate BMI for Large Frame
    3. Does “Wii Fit” Help in Losing Weight & Toning?
    4. How to Compare Weight Loss Between Men & Women
    5. How to Calculate Body Fat Into Pounds

    Weight-loss competitions can be a fun and healthy way to achieve weight-loss goals with co-workers, friends, or family. If you are taking part in a weight-loss competition, it is important to calculate the weight loss fairly to determine who the winner is. Calculating a weight-loss competition fairly can be achieved by following a few steps.

    Begin and end the competition at the same time for everyone. When holding a weight-loss competition, it is important that all participants begin and end the challenge on the same dates. Set a specific start and end date to fairly determine the winner of the weight-loss challenge.

    What Is the Fairest Way to Calculate Weight Lost in Competition?

    Use the same scale at each weigh-in. Scales can vary depending on make and model. In order to ensure accuracy when calculating a weight-loss competition, use the same scale at each weigh in. Each person should use the same scale and be wearing the same amount of clothing.

    Calculate the weight loss by percentage lost, not by pounds lost. Men tend to lose pounds faster than women. (Ref. 1.) Larger individuals also tend to lose weight faster than those who have less to lose. In order to fairly calculate a weight-loss completion, base the winner on highest percentage of weight lost. The percentage of weight lost can be calculated by dividing the total amount of weight lost by the beginning weight of the individual and multiplying by 100. The person with the highest percentage of weight lost will be the winner in a fair weight-loss competition.

    Putting pen to paper helped me take control of my health.

    How to create a weight loss chart

    How to create a weight loss chart

    Ever since I was in middle school, I’ve used a notebook to record thoughts, stories, and poems. Of course, back then, all entries began with “Dear Diary” and all of my poems rhymed. Until recently, I never imagined such a space could also be a tool for physical and mental transformation.

    Within the past year or so, I started using journals as a place to record the constant stream of creative ideasfrom picture books to parenting essaysthat zip through my mind. I’d read a lot about manifestation and the power of spelling things out on paper in order to make them reality, so I tried it. Gradually, I started to see results. As a professional writer, I successfully pitched many of my ideas to publications and landed new writing opportunities with the help of journaling.

    Experts agree that journaling can help with goal follow-through. “Just the act of writing things down might make us change our behavior,” says Andrea Bonior, licensed clinical psychologist and author of the Baggage Check column in the Washington Post.

    My professional success made me wonder: Could pen and paper also improve my overall wellness? In particular, would the journaling process help me lose weight?

    What is bullet journaling?

    Last spring, I had my second baby at age 33, and the extra pounds did not shed as easily as they did eight years prior with baby number one. And there was good reason for this: I was eating like I was still pregnant. Indulging in cravings had become a habit that didn’t disappear after the birth of my son.

    I remembered seeing posts in my Pinterest feed about something called “bullet journaling,” and after some research, realized it’s quite the phenomenon. At first glance, a bullet journal appears to be a diary/to-do list hybrid. It’s a master notebook that streamlines and gathers your lists, calendar, notes, goals, and ideas in one place. But some people also use bullet journals to track their health goals and log things like daily water intake, step counts, and the amount of sleep they get each night.

    “Bullet journals lend an air of structure and organization that can feel comforting and allow us to view things more easily at a glance,” says Bonior. “It appeals to our need to categorize and sort.”

    Why I decided to bullet journal for weight loss

    Since nothing else seemed to be working with my weight loss, and writing stuff down has always been my thing, I thought I’d give bullet journaling a shot. I hoped that recording my cravings, workouts, and health goals by filling pages with colorful, handwritten words and pictures could help me take back control of my health. Some nutritionists say documenting the healthy changes you’re making to your lifestyle can help you see results, and I hoped that would be the case for me. After researching templates on Pinterest and Instagram, I got to work on my own bullet journal.

    My goals were pretty basic (but as it turned out, not so simple):

    1. Lose 20 pounds.
    2. Be active on a consistent basis.
    3. Stop giving in to cravings (as often as possible).

    Here’s how to start a bullet journal, according to the creator of the trend:

    How I used my weight loss journal to track my fitness goals

    To keep myself accountable, I used my bullet journal to experiment with 30-day fitness challenges. Here’s a shot of my first month, in which I completed ab, squat, and push-up challenges:


    Are you a patient seeking obesity treatment? Find a specialist in obesity medicine who can assist with your health and weight loss goals. Click to find an obesity medicine clinician near you.

    Weight loss medications are an important component of a complete treatment plan for adults with obesity (BMI > 30) or overweight (BMI > 27) with increased adiposity complications. The benefits of weight loss medications include: appetite control, improvement of eating behavior, and slow progression of weight gain and regain.

    Before 2012, there were few weight loss medications approved by the U.S. Food and Drug Administration (FDA). The top medications at that time were phentermine and orlistat.

    Currently Available Weight Loss Medications

    Phentermine (Adipex, Ionamin, Suprenza) and diethylpropion are the oldest medications for weight loss. Phentermine is available in daily doses of 37.5 mg, 30 mg,15 mg, and 8 mg (Lomaira). Phentermine is FDA-approved for short term use, and it is an adrenergic agonist that produces appetite suppression. Side effects include: dry mouth, insomnia, dizziness, and irritability. Caution should be used in patients with hypertension.

    Orlistat is a weight loss pill that inhibits pancreatic and gastric lipase decreasing fat absorption in the gastrointestinal tract. It is available to be taken with meals in doses of 120 mg (Xenical) and 60 mg (Alli) OTC. Side effects include: flatulence with fatty discharge and fecal urgency after consumption of high-fat foods, side effects that lead to medication discontinuation.

    Since 2012, the FDA has approved four safe weight loss medications for long-term weight management.

    Phentermine-Topiramate extended release (Qsymia) is the most effective weight loss drug available to date. It combines an adrenergic agonist with a neurostabilizer. Daily doses with four strengths start at 3.75/23mg to 15mg/92mg. Adults with migraines and obesity are good candidates for this weight loss medication. Side effects include: abnormal sensations, dizziness, taste alterations, insomnia, constipation, and dry mouth. Contraindications include: uncontrolled hypertension and coronary artery disease, hyperthyroidism, glaucoma, and sensitivity to stimulants. If more than 5% weight loss is not achieved after 12 weeks of the maximum dose, the weight loss pill should be gradually discontinued.

    Bupropion/Naltrexone (Contrave) combines a dopamine/norepinephrine reuptake inhibitor and an opioid receptor antagonist. Start with a daily dose of 8/90 mg tablet to four tablets a day. It controls cravings and addicted behaviors related to food. Side effects include: constipation, headaches, insomnia, and dry mouth. Contraindications include: uncontrolled hypertension, history of seizures, and opioid use and dependence.

    Liraglutide (Saxenda) is a glucagon-like peptide 1 (GLP-1) receptor approved for diabetes type 2 as Victoza and for weight loss injection as Saxenda. Doses start at 0.6 mg to 3 mg a day. Liraglutide delays gastric emptying and causes satiety. Good candidates are adults with diabetes and prediabetes. Side effects include: nausea, vomiting, diarrhea, constipation, and abdominal pain. It is contraindicated in patients with personal or family history of medullary thyroid carcinoma.

    Obesity medications are intended for long-term use, as obesity is a chronic disease. They improve health, quality of life, and body weight in patients with overweight and obesity.

    Medications for weight loss are only one component of a comprehensive treatment plan that also includes nutritional, physical activity, and behavioral therapies.

    I am looking on internet for 3 hours, but i dont find any solution.
    I would like to create an SQL database via script. I storing user weight and height in a table, but i do not know which is the best type for it.

    I want store height in cm [100 – 220]
    and weight in Kg [30.0 – 150.0] example. weight -> ##.#

    This is MySQL server.

    How to create a weight loss chart

    How to create a weight loss chart

    1 Answer 1

    If this it mySQL you can make them both decimals like you did with weight:

    You store the number in the data base, the fact that it is kg or meters or whatever is something you have to remember, or deal with after you get the data from the database.

    If you want a way to remember what unit you are storing into the data base you can do this:

    How to create a weight loss chart

    Not the answer you’re looking for? Browse other questions tagged mysql or ask your own question.


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    The inside of your body doesn’t need a ton of maintenance for weight loss. In fact, a simple, healthy diet—one that’s high in fiber and low in sugar, preservatives, and unhealthy fats—is all that’s needed to keep your body feeling healthy and getting you to that weight-loss goal.

    This is why we rounded up a few of the best foods to eat that can help speed up your weight loss efforts. Here are the foods to stock up on, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.


    It’s a natural diuretic, so asparagus can help relieve bloating and other unpleasant feelings. Its balance of amino acids and minerals may also help to alleviate hangover symptoms, according to a study in the Journal of Food Science. Here’s How to Cook Asparagus So It Becomes Your New Favorite Veggie.


    The superfruits contain two oils, linalool, and geranyl acetate, that have been shown to have a positive effect on irritable bowel syndrome and other digestive disorders. In a study in the Journal of Agricultural and Food Chemistry, researchers fed twenty-two different fruits to a group of rats that had suffered liver damage. The avocado was the most beneficial in restoring liver function. Here’s why the avocado is the The One Food To Eat To Feel Full, According to a Dietitian.


    Thanks to their potent dose of potassium, bananas can help counterbalance the effects of sodium and reduce water retention. They’re also packed with resistant starch, which helps to feed the healthy bacteria in your gut. Here are 17 Amazing Things That Happen to Your Body When You Eat Bananas.


    These ruby-red roots contain a type of antioxidant called betalains that help repair and regenerate cells in the liver, your body’s primary detox organ.

    Citrus Peel

    The skins of lemons, limes, and other citrus fruit contain an antioxidant d-limonene, which has been shown to help stimulate liver enzymes, according to the World Health Organization. Here are 15 Ways to Lose Weight with Lemons.

    Collard Greens

    There might be a reason why collard greens are often served alongside fried chicken. Nutrients in the greens bind to bile acids in the body, helping to block the buildup of cholesterol in the bloodstream, according to a study in Nutrition Research.

    Dijon Mustard

    For a mere 5 calories, a teaspoon of mustard can boost metabolism by up to 25% for several hours, according to English researchers. Just make sure you’re eating pure mustard, not the sweetened, honey mustard stuff! Here are The Best & Worst Store-Bought Mustards—Ranked.


    In one Japanese study, researchers found that grapefruit can enhance the action of calorie-burning brown fat cells, enhancing the breakdown of fat while reducing appetite. And a second study in the journal Metabolism found that eating half a grapefruit a day can whittle your middle by up to an inch in just six weeks. Here are 20 Grapefruit Recipes For Weight Loss.

    One of the few foods that combine fiber and omega-3 fatty acids, kiwi will help bolster your digestive system while reducing inflammation and improving heart health.


    A three-week study in the International Journal of Cardiology found that smokers who supplemented with just 2 grams of omega-3s a day—about what you’d get in a 4-ounce serving of sardines—showed marked improvement in the elasticity of their arteries.


    The compound curcumin, found in the bright-orange Indian spice turmeric, has been shown to reduce bile duct blockage and scarring in the liver by interfering with chemical reactions involved in the inflammatory process, according to a study in the journal Gut. 6254a4d1642c605c54bf1cab17d50f1e

    White tea

    A study in the journal Nutrition & Metabolism found that white tea can simultaneously stimulate the breakdown of fat in the body while blocking the formation of new fat cells.

    This article was written by Raddini Rahayu, Microsoft MVP.


    Excel Add-In is a file that contains code of VBA to adds additional Excel function that doesn’t exist in Excel function by default. This file is saved in .xlam format and always loaded when Excel starts up. The additional or custom Excel function can also be called a UDF (User-Defined Function) that is a custom function that is created by user.

    In using Add-In, at first you must install it on your computer then it will always be used for all workbook. In this article, you will be shown how to create custom function in the Add-In using VBA code, save file that contains Add-In, install the Add-In, using custom function from Add-In and uninstall the Add-In.

    In this case below, I will share about how to create a custom function to calculate BMI (Body Mass Index).

    Body Mass Index is a simple index of weight and height that is commonly used to classify underweight, overweight, and obesity in adults. BMI values ​​are age-independent and same for both sexes. The classifications of BMI are shown in the following table:

    The BMI scale used here is only suitable for adults aged 20-65 and here is the calculation:

    What To Do

    Step 1: Coding VBA Code

    Open Microsoft Excel, then press Alt+F11on keyboard, so VBE (Visual Basic Editor) window is displayed.

    Open a module by selecting Module on Insert menu and write this script:

    How to create a weight loss chart

    Close the VBE window and back to Excel. Then save the file with click on Save button or press CTRL+S on your keyboard, so the Save as dialog box is displayed.

    Step 2: Save The Excel Workbook

    Fill the name that you want named to at the File Name box. Here I name it BMI Calculation.

    For the file type, choose Excel Add-In (.xlam) format. Then close the workbook.

    How to create a weight loss chart

    You can save your Add-In file anywhere you want. But if you want it to be listed on Excel bulit-in, you should save it into the default location. On my computer with Windows 7 operating system, the default location for any versions of Microsoft Excel is: C:\Users\RADDINI\AppData\Roaming\Microsoft\AddIns

    Until this step, we have finished creating a custom function that is saved in Excel Add-In file. Next we need to install it and then we can use the Add-In.

    Step 3: Install The Add-In

    Open Microsoft Excel and select Options by clicking File tab, so Excel Options dialog box is displayed.

    In the Excel Options dialog box, click on Add-Ins tab. Find the Manage option below, choose Excel Add-Ins then click Go.

    Also, you can display the Add-Ins dialog box by click on Developer tab then click Add-Ins.

    On the Add-Ins dialog box, find the Add-In that we want installed to (in this case is BMI calculation), make sure the BMI calculation checkbox is unchecked. Then click OK.

    How to create a weight loss chart

    How to create a weight loss chart

    This step is applied to the file which is saved in default Add-Ins location. If you want to installing Add-In that is saved in another location, you should click on Browse button in the Add-Ins dialog box. When Browse dialog box is displayed, go to the file location, choose the Add-In file and then click Open.

    Now, BMI calculation custom function has installed and ready to use.

    Step 4: Use The Function

    Now, we can use the custom function that we have created. To testing this BMI function, write on the cell B1: =BMI(55,170), then Press Enter. If the Result is 19.03, it means our custom function is working well. Also you can try calculate your BMI then find out your BMI classification by looking at BMI Classification table.

    Step 5: Uninstall The Add-In

    However, every Add-In that has installed on Excel, will always running when Excel gets started. Excel load time may takes longer than Excel without Add-In. If you don’t need that Add-In anymore, you can uninstall one or more of them. The steps are almost same as installing Add-In, please following this step:

    Open Add-Ins dialog box by clicking Add-Ins on the Developer tab.

    Choose the Add-In that you want uninstalled to, then uncheck its checkbox.

    Click OK and Restart your Excel.

    How to create a weight loss chart

    Third-party information disclaimer

    The third-party products that this article discusses are manufactured by companies that are independent of Microsoft. Microsoft makes no warranty, implied or otherwise, about the performance or reliability of these products.

    Track the foods you love and lose weight

    Weight Loss Made Easy

    Set Your Goals

    Tell us what you want to acheive and receive personalized goals.

    Track Your Food

    Learn about the foods you’re eating and keep your calories within your daily budget.

    Lose Weight

    Reach your goals and continue to set new ones for a happier, healthier you!

    Water Tracking

    Track your water intake to make sure you’re getting the recommended amount daily.

    Macro Tracking

    Set personalized macronutrient goals to ensure you’re getting enough protein, carbs, and more.

    Device Integration

    Connect Apple Health and Google Fit for easy exercise tracking.

    Patterns & Reports

    Get reports on your behaviors and progress straight to your inbox.

    Scanner Feature

    Use your camera to scan package barcodes for quick tracking or create new foods with the nutrition label auto-fill.

    Smart Camera

    Use your camera to take a picture of your food and allow Lose It! technology to help you log it.

    Macro Tracking

    Set personalized macronutrient goals to ensure you’re getting enough protein, carbs, and more.

    Patterns & Reports

    Get reports on your behaviors and progress straight to your inbox.

    Smart Camera

    Use your camera to take a picture of your food and allow Lose It! technology to help you log it.



    How to create a weight loss chart How to create a weight loss chart

    Advice from Successful Members

    How to create a weight loss chart

    Track every single bite you take. You need to know how you’re doing before dinner. If you don’t, things can get away from you fast.”

    – Carla, 65 lbs lost without giving up pizza.

    How to create a weight loss chart

    Everyday is a battle, and you have to make the choice each morning to fight for your health and wellness”

    – Alex, lost 85 lbs for his wedding.

    A Balanced Approach to Weight Loss

    Get motivated with these nutrition and wellness tips and user success stories!

    How to create a weight loss chart

    Setting Macronutrient Goals: How Many Macros do You Need?

    How to create a weight loss chart

    Quick Tips to Make Healthier Decisions

    How to create a weight loss chart

    12 Protein-Packed Snacks to Curb Hanger Quick

    How to create a weight loss chart

    Is Drinking Seltzer Actually Healthy?

    How to create a weight loss chart

    Fun 20-Minute Treadmill Workouts

    How to create a weight loss chart

    Seven Strategies for a Better Nights Sleep

    How to create a weight loss chart

    The Secret Behind Intuitive Eating

    How to create a weight loss chart

    5 Ways You’re Sabotaging Your Weight Loss

    How to create a weight loss chart

    10 Tips For Making Healthier Choices When Dining Out

    Get Started on Mobile

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    How It Works Press & Media Kit About Us
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    Lose It! Blog Partners & API Diversity
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    About Us
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    Whether you want to go at weight loss solo or with a group, there are new diet sites that will help you raise the stakes by rewarding or penalizing you for achieving or missing your goals.

    A beach vacation, a wedding, a class reunion: Many dieters look to big events to help keep them accountable for their weight loss and fitness routines. As dieters search for novel ways to stay on track, a new trend has materialized: Web sites that challenge you to lose weight or pay up — literally.

    Depending on the site, you can sign up with a group of friends or as an individual. If you skip the gym, miss your goals, or don’t lose the weight you promised, you pay a predetermined fine. Most sites donate the profits to charity, but some shell it out to users who have met their goals.

    Whether this approach works for long-term weight loss is still up for debate. A recent 32-week study from Carnegie Mellon University found that participants with a financial incentive did in fact lose more weight than a control group. But after an eight-week weight loss maintenance phase, those who had money at stake were unable to maintain their new weights, so there was no long-term difference between the incentivized dieters and the control group.

    But if you’re feeling confident in your ability to lose weight and make a few bucks, or if you need an extra kick to stay on track, check out this list of buzzy new sites that let you wager on weight loss.

    Get Cash for Going to the Gym

    Created by two recent Harvard grads, Gym Pact is an iPhone app that forces users to hit the gym or pay up — $5 per missed workout. On the flip side, every week you hit your exercise goals, you’re rewarded with real cash.

    How it works: There’s no sign-up fee, but each week you’re required to commit to at least one workout (worth $5). If you want to push yourself harder, you can add more gym sessions to your weekly rotation. Once your goal is set, check in on the app every time you hit the gym. At the end of the week, the money collected from non-exercisers is divided up among people who reached their goals. And just like you did in middle school, if you miss the gym due to illness, your doctor can send in a note to Gym Pact to score you a refund.

    Win Prizes for Weight Loss

    Lose 10 percent of your body weight over six months and automatically win $100. That’s the promise behind Healthy Wage, a site that’s so far shelled out more than $430,000 to dieters who’ve lost more than 860,000 pounds.

    How it works: Join one of two ongoing challenges as an individual to compete only against yourself and shed weight or lower your BMI, or enter the Matchup Challenge as part of a five-person team and become eligible to win the site’s $10,000 first prize. There’s a participation fee for each challenge, which in turn becomes prize money for the winners. To give you an idea what you’re up against, the most recent five-person team to win the Matchup Challenge lost 266 pounds over 14 weeks and walked away with $10,000.

    Try Free Weight Loss Wagers

    If you’re not ready to lose real money over that second slice of pizza, try Fat Bet, a free site that lets you create your own weight loss group challenge with friends. You’re encouraged to make wagers that are fun, embarrassing, or include some kind of service or challenge that the loser has to perform — think running naked, singing karaoke, or washing the winners’ cars. If you win, you get nothing but bragging rights and a slimmer bod.

    How it works: Gather a group of friends and either set a pound or percentage weight-loss goal. Everyone in the challenge uses his or her own scale to weigh in daily, and then enters weights online using the honor system. If everyone loses the weight-loss wager, everyone pays.

    Meet Any Health Goal

    Founded by Yale University professor Dean Karlan, PhD, as an “online commitment store,” StickK is designed to help you stick with your goals, whether you want to exercise more, quit smoking, sleep more, or something else entirely.

    How it works: Because your goals can be about anything, you set your own and define the stakes on your own — money is optional. Next, you invite someone you know and trust to be your goal referee, and add friends on the site to act as your virtual cheerleaders. In a rather unusual offering, StickK also allows users to elect to send failed goal money to a charitable cause they abhor. For example, if an anti-gun advocate misses his or her workout goals for the week, the fees they incur go straight to a gun-rights organization. This might seem like a harsh incentive to stick to your goal, but Karlan’s behavioral economics research indicates it works.

    Play a Weight Loss Game

    Farmville addicts, look no further than Diet Bet. This free-to-join, four-week game with friends helps you lose weight — go for either 8 pounds or 4 percent of your beginning weight — with a monetary bet (you pick the level each player puts in the pot) and fun bonus stakes, such as dinner on the loser.

    How it works: Visit the site to set the amount of money each dieter has to throw in and whether you’re judging based on pounds or percentage of weight loss. Invite friends to join you on Facebook and Twitter, and you’re off. After four weeks, whoever loses the most weight takes home the whole pot.

    When you create or edit a ticker, you can share it by clicking on the facebook, google plus, pinterest, tumbler or twitter icons below the preview image.

    In the My LilySlim section, you can display the ticker options either by hovering over the ticker (on a desktop computer) or tapping on the ticker (on a mobile or touch enabled device). You can share the tickers directly from the My LilySlim section page, or by clicking on Get ticker code.

    How to create a weight loss chart

    When you Share your ticker to facebook or Google+, the image is formatted to that site’s preferred width and height, and the ticker text added to the description. How to create a weight loss chartOf course, you can still add your tickers to your website, forum or email signature using the code snippets on the ticker code page.

    On mobile devices there are two new menu icons in the header.
    Site menu. Tapping on this displays a menu for Home, Help, News and My LilySlim .
    Account menu. When you are in the My LilySlim section, this gives you access to account options such as My tickers, My charts, Update email, etc.

    Every page on LilySlim has been rewritten and retested, and all the help pages updated but it is always possible that I have missed something, so if anything doesn’t seem to be working properly or doesn’t make sense, please do let me know.

    For instance, if your Weight-loss group, friends or extended family have a Facebook Page, you can each add tickers to a LilySlim page tab. The tickers are sorted so that the next event or most recently updated are always at the top of the Page tab.
    How to add a LilySlim Page tab to your Facebook Page.

    Here is a screenshot of my LilySlim Page tab on Facebook:
    How to create a weight loss chart