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:
| Scenario | 1) Current | 2) Realistic | 3) Optimistic |
| Weight loss rate /week | 0,5 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 1 | 129 kg (285 pounds) | 129 kg (285 pounds) | 129 kg (285 pounds) |
| daily/weekly weighing | same time and same scale | ||
| Days 22-29 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 30 | 127,5 | 126,9 kg | 125,1 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 60 | 126 kg | 124,8 kg | 121,8 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 90 | 124,5 kg | 122,7 kg | 117,3 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 120 | 124,5 kg | 122,7 kg | 117,3 kg |
| Days 142-149 | No weight loss efforts during this week. Maintain the healthy habits, reflect, and create a plan for the following 3 weeks. | ||
| Day 150 | 123 | 120,6 | 113,4 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 180 | 121,5 kg (lost 6 % of start weight) | 118,5 kg (lost 8 % of start weight) | 109,5 kg (lost 15 % of start weight) |