The Value Of A Good Plan

As of this morning, I've lost almost another 2 lbs. Total lost since Monday - 3.8 lbs. Water weight? You betcha. I've been drinking so much water that my bladder is getting a real workout. You could set your clock by me. Every 20 minutes it's off to the bathroom.

I'm rediscovering that a good plan for the day helps keep me on track. That's why I use a spreadsheet to plan my meals for the day and keep track of my progress. I'd like to devote today's post to this very clever spreadsheet that I put a lot of effort into developing. It helped me lose 50 pounds the first time around. Where I went wrong is that I stopped using it. And like the lottery, you can't win if you don't play. Those of you on Weight Watchers may find this very useful.

Features

• The "My Info" page is used for:

• Entering your starting date*
• Entering your starting weight*
• Entering your goal weight
• Entering your height for BMI calculation
• Entering your name to personalize your progress chart

* Start date & weight should be at the time you begin using the spreadsheet; not when you began the weight-loss program.

• Each daily journal page will:

• Total your points for the day
• Calculate remaining points
• Tally activity points
• Calculate activity points based on your weight, duration of activity and level of exertion
• Automatically withdraw Flex-Points if you go over your daily target range
• Clearly indicate (blue cells) where your data should be input

• The summary page will:

• Automatically set your daily points for the center of your target range based on your current weight
• As you record your weekly progress on the summary page, your target points will automatically change when appropriate keeping you within the proper points range
• Show a summary of which days Flex-Points were used
• Predict when you might reach your goal
• You can enter your weekly progress and see how many pounds have been lost each week as well as see a running total
• Tally points used for the week
• Show total activity points for the week
• Show your remaining Flex-Points
• Show total target points for the week
• Show 'reserve' points that remain
• Points and AP calculator

• View your progress graphically on the Progress Chart
  
• The Generic Food List (free option) lists over 2,000 foods with points and serving sizes.

It's easy to get started!

The first time you open the spreadsheet, you'll find yourself on the "My Info" page. This is where you input data that personalizes this spreadsheet to you! Enter the date you began using this spreadsheet. Enter your starting weight and goal weight. Enter your height in inches. This will aid in calculating your Body Mass Index (BMI.) Enter your first name (to personalize your progress chart.) Enter your birth date (New!) Enter your gender (male/female/nursing mother) (New!) Enter your level of daily activity (sedentary, semi-sedentary, semi-active active) (New!) Cells colored in blue are for your data. Avoid making entries elsewhere or formulas could go awry.

Weekly Tracking

The summary page also helps you keep track of your weekly weigh-ins, calculates your weekly and cumulative loss, gives you a goal to shoot for next week, and calculates your BMI. It will also predict when you will hit your goal. (Assuming, of course, you lose an average of 2 pounds per week.)

Progress Chart

Now you can automatically chart your progress for up to a year!

Points Calculator!

Each page has both a Points Calculator and an Activity Points Calculator!

Daily Journal

There is a journal page for each day of the week. They can be arranged in any order you like depending on your preference (i.e. weigh-in days) by clicking & dragging the page-tabs at the bottom. Rearranging days does not affect the calculations on any of the pages.
Each daily journal page gives you sufficient room to input your food intake and keeps a running total in the column to the right (in yellow.) At the bottom of the page, enter your servings of water, milk and fruit & veggies. Totals are then tallied at the top of each page. These totals keep track of your activity points, and Flex-Points.

Want a copy for yourself?

DOWNLOAD NOW!