![]() It will become so discouraging if you feel like you're not losing weight if you're actually putting on muscle. Overall, if you're going to continue lifting and strength training, I would keep working on CICO but I would avoid using the scale as your main metric and switch to measuring body fat and inches. That way, you can track your activities and weight loss. Regardless, with your small frame (and I'm assuming you aren't muscular, thus having a higher metabolism) it may be slower for you to lose. Are you doing CICO? Or are you doing something like slow carb or keto? These last 40 pounds for someone your size are going to go pretty slow but you might find more accelerated loss with something like keto and IF. ![]() Updated Track your weight loss progress with our free weight loss chart or weight loss log. Looks like you're also lifting and exercising a lot which is GOOD! But unless you're measuring body fat percentages every week or measuring inches, you may "feel" like you're plateauing. Download Weight Loss Charts for Excel or as printable PDFs. Enter the start date and your initial weight into. When you’re ready to start recording this information, simply enter the date. You will then enter all your caloric and nutrition information in the Data Entry tab. The spreadsheet will automatically display the recommended healthy weight range for your height (based on BMI). In the tab titled, BMI Info at the bottom of your screen, use the given table to access your body type from the body mass index. ![]() Maybe experiment with different goal pounds per week to see if you can trend under the blue line. In order to use the above Excel Weight Loss Chart Template to track your weight, simply enter your height and, if required, your target weight, into cells I2 and I3 of the spreadsheet. Keep a record of the food you take daily and a record of your weight loss daily or weekly. After each workout, record the kind of workout you did. It can further be used to track budgets, expenses, create invoices, financial reports, checklists, calendars, and much more. OK looking at your chart, I think for your current BMI and body fat percentage hitting 1 pound a week is pretty dang aggressive. Decide the workouts you will be engaging in daily. Microsoft Excel is a very powerful software that can be used to analyze and interpret large amounts of data in seconds.
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