how to keep on track with weight loss goal

But if you simply want to get your updated copy right now… Click here to create your copy of the weight loss tracker

Now you will also be able to easily view your current amount of lost weight, and you can also see your progress in the newly added line charts, which will inspire you to keep pushing forward!Īlso, the weight loss tracker now allows you to specify a starting date, so that your timeline will be specific to you and your goals.īelow are instructions on how to use the tracker. You can now calculate goals, track your daily weight, and monthly weight… all in the same tracker. This very popular tracker has now been updated! Simply fill in the blue squares and let the tracker do the rest! Some people will learn quickly how many calories they can get away with while others will need to experiment longer.This personal weight loss tracker for Google Sheets will help you set goals for yourself, and allows you to track your weight loss progress over time. When you find your weight increases at a certain calorie level, you'll need to cut back by 50 to 100 calories – or add more exercise to your weekly routine. After a few weeks, if your weight is holding steady, bump up to 1,800. For instance, if you were following a 1,600-calorie weight-loss diet, start by increasing to 1,700 calories a day. Once every two weeks, add 100 calories to your diet. Experiment by adding foods to your diet in 100-calorie increments. There is no perfect formula for finding the right calorie level to maintain a weight loss: It's a process of trial and error. In this case, you'll have more leeway to increase your daily food intake. That said, if you find weight continues to fall off after you've reached your goal, your diet was probably too low in calories. If you add too many calories back to your food plan, pounds can creep back quickly. This is common and absolutely normal.Īs your body becomes smaller, it burns fewer calories to perform its tasks than it did when you were heavier.

As you approach your goal weight, your rate of weight loss will likely slow down. If trips to the gym become less frequent, you'll need to cut back.Įxercise aside, you may still need to make slight adjustments to your diet to maintain your weight. If you ramp up your exercise level, you can eat a little more food. How much food you need to maintain your target weight will depend, to a large extent, on how physically active you will be. (I'm assuming, of course, you're following a weight-loss diet that's balanced and sustainable for the long-term rather than an unbalanced, overly restrictive plan.) That's because the eating habits you adopted to lose weight must be the same ones you employ to keep those pounds off. My clients want to know how different their diets will be once they reach their weight goal. As a dietitian in private practice, I am often asked this question.

How to keep on track with weight loss goal