Category: Weight loss

  • Weight Loss Plan for 6 Months

    Here is a weight loss plan with three different scenarios using example weight that is simple to create in your spreadsheet program, e.g. Excel. The weight is calculated as linear change (e.g. 3 weeks of rate 0,5 kg per week, one week maintenance), but of course the rate will change. For this need use the Current column:

    Scenario1) Current2) Realistic3) Optimistic
    Weight loss rate /week0,5 kg (1 pound)0,7 kg (1.5 pounds)1,3 kg (3 pounds)
    In 6 months, my goal is to weigh…120 kg
    I want this because (list your reasons and make them easily visible to phone or notebook):* I want to feel better and healthier and have more energy in daily life.
    Day 1129 kg (285 pounds)129 kg (285 pounds)129 kg (285 pounds)
    daily/weekly weighingsame time and same scale
    Days 22-29 maintenance and recoveryNo weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.Add reminder to calendar.
    Day 30127,5126,9 kg125,1 kg
    Days 52-59
    maintenance and recovery
    No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.
    Day 60126 kg124,8 kg121,8 kg
    Days 82-90
    maintenance and recovery
    No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.Add reminder to calendar.
    Day 90124,5 kg122,7 kg117,3 kg
    Days 90-120
    maintenance and recovery
    No weight loss efforts during this month. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.Add reminder to calendar.
    Day 120124,5 kg122,7 kg117,3 kg
    Days 142-149No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.
    Day 150123120,6113,4 kg
    Days 172-189
    No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks.
    Day 180121,5 kg
    (lost 6 % of start weight)
    118,5 kg
    (lost 8 % of start weight)
    109,5 kg
    (lost 15 % of start weight)