While eating, don’t allow distractions. If you eat mindfully, you’ll not only enjoy your food more, but you’re more likely to notice when you’re full. Add in your workouts—for example, I usually do weight training on Mondays, Wednesdays and Fridays, and cardio on Tuesdays and Thursdays. Plan out your exercise schedule a week at a time. At the right of each weight, the unit of measurement is shown. The formulas refer to the Measure Selected calculations on the AdminLists sheet Welcome to the first week of our 12 Week Weight Management Programme. Let’s consider what you’ll need to change to manage your weight. Your long-term wellbeing target National Academy of Sports Medicine. 5 huge benefits of stretching: Learn the advantages of flexibility.

Diet: Briefly describe the individual’s diet during the week, including any notable changes or challenges. I have often spent weeks watching my diet and working out regularly only to find that I haven’t lost an ounce. It is so frustrating! Sometimes the scale doesn’t budge, but we are losing fat. Taking measurements before you start trying to lose weight can help you see progress even when the scale isn’t showing any. I know that that quote is specifically about companies, but I believe the same principle applies to individuals! 🙂Lowers cholesterol levels. Obesity comes when the level of bad cholesterol in your body is higher than good cholesterol. When you lose about 10 percent of your body weight, you significantly reduce your bad cholesterol levels. Ho SS, Dhaliwal SS, Hills AP, Pal S. The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC Public Health. 2012;12(1):704. doi:10.1186/1471-2458-12-704 It helps to boost your energy levels. Weight gain could lead to respiratory problems. Your sleep quality can deteriorate as you add more weight. When you lose weight, your respiratory function and sleep pattern improves.

Cells E14 and F14 have INDEX formulas that return the description text. Their IFERROR functions return an empty string for errors. Plus, you can add custom foods and edit nutrient data. And if you want to share your progress with a friend or caregiver, you can export your data into a CSV or PDF. Set realistic goals: When setting your weight loss goals, ensure they are achievable within the 12 weeks. This will help you stay motivated and focused throughout the process. Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012

Weight Loss Calendars

DAY ZERO is your final weigh-in and measurement day. It is the day after your 84 days. For example, if we started on January 1st and ended on March 25th, March 26th is our DAY ZERO. You would have completed a full 12 weeks of your weight loss plan and would then take your final weigh-in and measurements the next day.

Avoid sugary drinks and junk food: Sugary drinks and junk food are high in calories and low in nutrients. They can contribute to weight gain and increase your risk of developing chronic diseases.

Create a one-time event your calendar the day after your end date. You can call it DAY ZERO or whatever you want. But make it big and bold and exciting! You can edit your units in these charts so if you’d like to record pounds lost (lb) or kilograms lost (kg) both can work in the App and in the printables that are in PDF format. Other units of weight that can be recorded include ounces (oz), stones (st), grams (g) and milligrams (mg). Can work with kilograms lost as well! Just circle off how much you lost and add a date below it! What is a weekly weigh-in chart? Make it a daily recurring event for 84 days. Most calendars will let you type in a number of events/appointments. (If it doesn’t, see my note down below.) Again, make sure to update the chart regularly, whether you plan to do this on paper or your computer. Each time you weigh yourself, input the date and your weight on the chart. Also, if you took any other measurements, input the values on the chart too.

Use Excel’s built-in functions to calculate weekly weight loss and other relevant metrics automatically. The Loss/Gain lookup table has descriptions that are used in the workbook's formulas, and the multiplier used in weight change calculations. Some people record this on paper while others use Apps on their phones or tablets. There are many different Apps for keeping a note of your lifestyle, you may be using one already. Others take pictures of what they eat or the physical activity they are doing. Once you’re finished creating your countdown calendar, you’re going to have a solid plan to help you reach your weight loss goals! Drink plenty of water: Drinking enough water is important for many reasons. It can help you stay hydrated, fill you up so you eat less, and flush out toxins. Tip: Drink water before a meal.

12 Week Weight Management Programme

They’re extremely customizable. Diet and weight loss charts vary from one person to another. What you choose to place on these charts might differ from what other people might choose to place on their charts. The great thing about creating and maintaining these charts is that you can make them as simple or as comprehensive as you want them to be. Waist circumference is a good indicator of abdominal obesity, a risk factor for many chronic diseases.