Using weight loss tables and charts is a great strategy when you want to control your weight, and making your own can be inspirational. What’s a weight loss table? It is a set of diet results (planned and/or actual), showing fat melting off over time, displayed in tabular form. In this post, we’ll take you through a couple of example weight loss tables from our Calorie Deficit Calculator.
The Purpose of a Weight Loss Table
The simplest weight loss tables contain a series of two things 1) the date, and 2) your weight on that date. A projected, or simulated, weight loss table lets you plan your weight loss progress, then compare your actual results. For example, if your plan is to lose 4 kilograms in 12 weeks, you write down a series of decreasing weights between now and 12 weeks from now. The final weight is your target weight (Xkg-4kg).
Not a Straight Line
If you were to plot your weight loss over the course of a few weeks, you will soon realise that your body is not a predictable machine. Weight is not lost like clockwork, even with the strictest calorie-controlled meal system. There are ups and downs, spurts and stops, and periods of seemingly no progress at all. A good weight loss table (and chart) will get the trend right, so that you can judge whether or not you are on the right track.
Things to Include
At the most basic level, the weight loss table contains a series of just two data points: weight and date. However, it is possible and more useful to include more detail. The weight table in our Calorie Deficit Calculator includes things like body fat percentage, BMI, and Calorie Intake and Expenditure. We also include an upper and lower weight number for each date (in addition to the planned number), so that you can assess how well you’re doing compared to plan.
How to Make a Weight Loss Table
You could make your own weight table on a piece of paper or a computer spreadsheet, or you could just use our tools. Here’s an example you can follow to make your own weight loss table with the calcount Calorie Deficit Calculator:
Start with Current Weight
In our example, a 45 year old man who weighs 95kg inputs his details. He aims to lose 5kg in six months, then maintain his new weight of 90kg for at least another 6 months.
Decide a Target Weight and Date
Our man enters his target weight (90kg) and the date by which he wants to reach it.
Think about Lifestyle Changes
Besides eating less, our subject decides that he does not want to exercise any more or less than his present lifestyle permits. Had he chosen to work out more, it is possible that he could put the odds of success further in his favour.
Get Your Calories
The next step produces three daily calorie numbers for maintaining present weight, reaching the target weight, and maintaining the new (target) weight.
The Weight Table Display
Our man now reviews the start and end points of the data series in his table. There are Initial (current) and Final (target) values for weight, body fat, and BMI.
Weight Loss Charts
The Weight Loss Table produces a set of charts, which visually depict the table data. In a single glance, the man can get an insight to what his weight loss journey will be like. The solid line is bordered by a shaded area of possibilities.
Calories IN/OUT Balance
A useful chart from the table is called “Intake & Expenditure”. It shows how intake calories are cut to below the expenditure calories for the calorie deficit period before rebounding to the new maintenance level.
Weight Loss Table Progress
The actual weight table can be downloaded onto your device, edited and printed as you like. It is a basic spreadsheet in its simplest form. In our example, the man compares his weight table and charts to the reports he gets from the calcount Calorie Tracker.
Weight Loss Table Maintenance
Having achieved his desired weight, our man projects his weight table forward another 6 months. Over time, he may even feel motivated to drop another 5kg. He now knows how to do it!
Just Start Now
The best Weight Tables are the ones you actually use. Get yours right now!