The Diet Spreadsheet (by Jeremy Zawodny)
SummaryAs noted yesterday in The Diet Plan and The Three Habits , I'm presenting the spreadsheet I used to track my weight loss progress. Before digging into it, I'd like to point out that this isn't terr
As noted yesterday in The Diet Plan and The Three Habits, I'm presenting the spreadsheet I used to track my weight loss progress.
Before digging into it, I'd like to point out that this isn't terribly fancy. It met my needs and did what I wanted. But I'm no Excel whiz, so there's a really good chance that you could make this prettier, more useful, and somehow better than I can.
The spreadsheet has two worksheets, selectable via the tabs at the bottom. One is labeled Calories and the other is Weight. Both worksheets also contain charts that provide a visual summary of the data collected.
In both case, there are two lines on each chart. The blue line represents the data you recorded: morning weight or total calories for the day. The pink line is the one we pay attention to. It is the 5 day moving average for the data we're recording.
By using the 5 day moving average, we smooth out the daily fluctuations in weight and the variations in calorie consumption. This is very important. Using the 5 day moving average helps to factor out the daily ups and downs that might otherwise discourage you into thinking that it's not working.
The Weight Page
The weight page is where you record whatever the scale tells you each morning without judging your progress. This is scientific data collection. Don't let it affect your mood for the day! It's just a number.
As you can see in the thumbnail above or in the full-sized version, there are 5 columns of data on the left side of the page: date, weight, average, change, and total loss. You need only supply the date and weight. All the others populate themselves.
The "average" is the 5 day moving average, so there's nothing there for the first few days. The "change" represents the day to day positive or negative change. The "total loss" column represents how much weight you've lost to date.
There are two other data points above the chart that are not strictly necessary early on. I added them very late in the process once I had a few months of data. The "daily average" is intended to provide an idea of how much weight I was losing each day. From that the "avg daily calorie deficit" cell is derived (to the right).
How do I compute that? Since we know how much weight is vanishing each day (on average) and how many calories are in a pound of fat (roughly 3,500), it's a simple matter of division.
This comes is useful later on. Once you've lost the weight you'd like to, it's safe to start increasing your daily calorie intake. But you need to know how far to go. Using this data, you'll be able to figure out how many calories you need each day.
The Calorie Page
Like the weight page, the calorie page has some data collection and a chart. The data collection is a bit more involved since I wanted to record my calorie intake for every meal and snacks. You don't need this level of detail here, but I wanted all the data in one place. All you really need is the dataset that's under the chart: date, calories, and average.
Again, all you really need to do is put in the date and number of calories. The average will be computed for you. There's also an "average/day" cell off to the right that I found useful later on to see how I was doing overall. Odds are that you're not going to hit your exact calorie targets every day. By looking at the overall average, you'll know how close you're getting.
Some folks might record more quantity information (portion sizes or weights) while others may do less. If you're eating mostly pre-sized packaged foods, it's pretty easy. Otherwise you may be doing some estimation or using a kitchen scale and CalorieKing.com to figure out what numbers to record.
As on the weight chart, the calorie chart has two lines. The blue simple connects the dots between the daily calorie intake points. The pink line is a 5 day moving average of that data that smoothes out the day to day peaks and valleys, showing you how you're trending (up or down).
As promised, I've provided a copy of this spreadsheet for download: weight-tracker.xls (300 over downloads already!)
Use at your own risk, modify to suit your needs, and all that stuff. :-)
Tomorrow we'll look at goal setting, some of the numbers in my spreadsheet, and factors you might consider in your own weight loss plan.
Oh, feel free to use the data in my spreadsheet. But, please, no comments on my particular food choices. Some days I ate whatever was handy rather than planning a "good" meal.
Update: Wow. I'm impressed. Nearly 300 people have already downloaded the spreadsheet. Had I known it'd be popular, I'd have tried to pretty it up a little. Maybe.
- Diet Tips or How To Lose Weight with a Spreadsheet and a Web Site
- The Diet Plan and The Three Habits
For more recent diet and health tips, see our new blog: How To Eat And Live
Posted by jzawodn at June 06, 2006 07:43 AM
70+ Best Cafe Restaurant Website Templates Free & PremiumYou are gonna to see here only best quality free premium cafe restaurant website templates. If you are planning to create a cafe or restaurant website then this collection will help you to choose a pe
Weight loss chart template Free - Edit, Fill, Sign Online | HandypdfWeight ST LBS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 1 6 17 18 1 9 20 21 22 23 24 25 26 27 28 29 30 31 MONTH 2 p o u n d s p e r w e e k 1 p o u n d p e r w e e k Each box represents one pound/one day. W
Download 2992 Free Website Templates - CSS & HTML | Free CSS2992 Free Website Templates « Latest 1 2 3 4 5 6 7 … 249 250 Older » Runner Onepage View This Free Template » OnNext View This Free Template » Pop View This Free Template » 24 News View This Fr
30+ Bootstrap Website Templates Free DownloadWe have made a list for Bootstrap Website Templates Free Download. Download some best Premium quality Template for Free. Bootstrap Framework is suitable for creating 100% Responsive and 100% Pixel Pe
Free Word Search Crossword Template - Design Your Own Wordsearch Puzzle by ChrisBe Creative! : Design a Word Search or Crossword Puzzle Design a Word Search or Crossword Puzzle By Chris Dunmire Rememberhow fun it was to find the hidden words in a jumble of letters on the puzzle p
40 Beautiful Branding Mockup Templates For Download (Free)We’ve scoured the web to find the most beautiful and interesting branding mockup templates available for download. And the best part is that these are all available for free. Happy designing
Food Diaries and Templates - Healthy FoodsWant to keep a food diary for free? These free online food diaries and diary templates will help you get started or change the way you keep track of your daily food intake. FitDay [offsite link] More
- The Diet Spreadsheet (by Jeremy Zawodny)
- Helvetica Blue Layout Word CV template (free)
- Stock Quote Free Excel Template
- The Best Fat Loss Diet Plan For Losing Fat Fast & For FREE!
- Perfect diet plan for weight loss, here’s how to make food help you get fit
- Weight Training Program – Free Workout Routine Walk-Through
- Weight Loss Date Calculator | Goal Weight Calculator
- ROSE & PEONY | WIX Blog Template
- 5 Best weight loss programs for women
- Mobile Kitchen And Food Truck Design Basics
- Fruit Coloring Pages (Printable)
- Meal Planner Template for Excel
- Food diary template | Free Printable | Track food and water intake
- Weight Loss Certificate Template 07
- 70 Free HTML5 Templates for Responsive Website 2020 - freshDesignweb
- 100 Great Restaurant Food Menu Print Templates 2020
- 50+ Free Responsive HTML5 CSS3 E-commerce Website Templates