Graph to show weight loss?

Weewdy

Ive managed to work it out nick. Thank you

summerlady_2

bigfreddiel wrote: »

Did you lose weight a few years ago when you used that program?

I'm well over 60, and let me give you a fee tips, which all worked for me and my wife.

I weigh 75kg, varies by about 2 or 3kg. But what I do is this.

I try to walk at least 30 mins per day, I've cut out all sugar and salt.

I've cut out all so called low fat or healthy meals or products, they're all loaded with sugar, even things lasso.d as healthy snacks. So read the lables and get a feel for what they mean. A teaspoon of sugar is 4grams. So if a healthy snack bar has 12gms of sugar that's three teaspoons!

Don't use healthy spreads like Flora, use butter.

And try to cook fresh meals each day, loads of verges, and some fruit, but no dried fruit, too sugary

You can do all of this without slimming world or weight watchers or computer programs.

Weigh yourself once a week and get used to eating less.smaller plates help here and you'll soon get used to eating properly for your build and height.

Good luck fj

Thank you for your reply. The reason I was looking into another Slimming World group is that it worked for me before. I think it was because I didn't want to attend and report a gain in weight - my own psychology rather than anything to do with the group.
Also SW focuses a lot on fresh foods rather than processed - not entirely, but members can choose what suits. It also helps me with portion sizes as grainy carbohydrates and fats have to be measured while veggies and lean protein do not.
I agree with you about butter - I do not use synthetic spreads.
I also need to get back to cooking from scratch as that is when I lose the weight.
I had my first walk yesterday 40 minutes including a bridge (no hills around here) and put the Christmas Cake in the freezer in portions, ready for guests.


I'm ready to go now.

summerlady_2

DesignBod wrote: »

I would second Excel for a good graph.

Walking is an excellent form of exercise to get yourself motivated again. Perhaps think about getting a Fitbit or other pedometer to help with the motivation and you can set goals and even do gentle online challenges with other users. You can record your weight loss in the very user-friendly Fitbit app and that will also give you a graph. If you reduce your cals down a little too (but not too much or you'll throw your metabolism out) you might be able to achieve 1-2lb a week loss. You can get second hand Fitbits on eBay. The ones with heart rate monitors as well as steps are great (you wear them on your wrist, no chest strap). Let me know if you need any more info/help re Fitbits as I've used them for years and find them very motivational. Good luck, you can do this whatever age (I'm in my 50s).

Hi - thank you for the reminder - I have a Fitbit type of thing already - as I wasn't moving much I stashed it. I know it is synched with my phone and can produce lots of data so I will excavate it. I don't think it has a heart rate monitor, but if I get on with the one I have I will upgrade.
My aim for about half a pound a week is an average value. During the first week or so cutting down I generally lose rather more then it levels off.
I think to lose half a pound a week I need to reduce by 250 calories a day, with some of those being "burned off " with exercise (a general formula).
Today I will also take some measurements as I hope to be able to build some muscle mass and so the scales may not be the best indicator.

summerlady_2

Thank you to everyone who has suggested ways of getting me weight losses onto a graph. I will try them all and pick what suits me.


Nick, your spreadsheet is amazing - thank you for sharing it.

summerlady_2

Thank you for all the kind replies.


I have joined the Slimming World thread on here which may mean that I don't have to attend a group as I can have daily support and a recorded weigh-in. I will see how it goes.


I plan a walk for today - not sure where or how long.


I am also making a start on meal planning. I am not good at breakfast at the moment so will have a brunch of lean bacon, tomatoes and mushrooms, an early dinner of fish pie with lots of vegetables and porridge with blueberries for supper.
My timetable is all askew at the moment so I need to eat at odd times.

bigfreddiel

Good luck summer just stick to a regular routine, and the weight will come off gradually and stay off. fj