I love data and while there are many intermittent fasting apps out there that offer similar features to this spreadsheet, this tracker is what I personally used (and still use!) to track my average weight loss, fasting times and feasting times.
Thank you for downloading the annual Intermittent Fasting Weight, Fast and Feast Progress Tracker spreadsheet! Information is powerful and tracking your fasting trends, averages, symptoms and measurements allows you work out what is and isn’t working for you, and see your progress over time!
If you haven’t downloaded the tracker spreadsheet yet, simply sign up to our newsletter below.
Top 5 reasons to use this Intermittent Fasting tracker:
- Weight loss is not linear – While we might like or expect the scale to go down a kilo or pound each week, this is not the reality of weight loss. Weight can fluctuate dramatically each day depending on what you have eaten, hydration, exercise, alcohol, menstrual cycle etc. Weighing every day and tracking your weekly average gives a clearer picture on your actual trend. Following the weekly weight average instead of daily fluctuations was a game-changer for me (I first encountered this strategy in Gin Stephen’s first intermittent fasting book Delay, Don’t Deny for which I will forever be grateful for discovering)!
- Intermittent Fasting is flexible – Some days you may fast 16 hours, some days may be 24. By tracking your average weekly fast and feast, this helps you work out what the minimum and maximum fasting hours that work for you. It can also help you plan ahead e.g. you may plan to do a longer or shorter fast to change your feast time to allow for brunch, birthdays, a special occasion or holiday; while still achieving your weekly average fasting and feasting goals.
- We are all unique – One person’s intermittent fasting protocol may not work for someone else. If we knew exactly how many hours would give your the healing and results you seek, there would be no need for this tracker! As mentioned before, data is powerful and being able to see a record of what you have tried will help you work out what is and isn’t working for you personally.
- As you heal, you can forget how bad you used to feel – When you’re healthy, you forget what it felt like to be sick. Tracking your symptoms helps you see how intermittent fasting may be healing all those unseen ailments you used to suffer from. 3 or 6 months in the future, you may have forgotten how tired your felt, that rash you had, those skin tags may have suddenly disappeared. Remember, intermittent fasting is a health plan with a side effect of weight loss, so tracking your symptoms and non-scale victories will allow you to see the long-term benefits and celebrate these just as much (if not more!) than your pant size getting smaller.
- All good things take time – Intermittent fasting prioritises healing over weight loss. It took YEARS for you to get where you are today and it will take time for your body to heal. This tracker is a year long for a reason, I truly believe anyone should give intermittent fasting at least 12 months before deciding it is not for them.
To read more about my results and experience with intermittent fasting, click here for my blog post on What I Had Learnt after 1 Year of Intermittent Fasting. I am now into my third year and will post soon with an update from the end of my second year.
How to use the tracker:
- Start by reading the (yellow) Instructions tab
- Enter your starting information in the My Why & Results tab
- Add in your weight, fast and feast information daily into the corresponding month tab and daily row. Today’s date will highlight in green.
- Review your trends and results in the Annual Averages and Progress Graphs tabs. All information is auto-calculated based on what you enter in the month tabs.
- Make sure to purchase a copy of Fast. Feast. Repeat. by Gin Stephens for more information on intermittent fasting, the different fasting protocols and answers to frequently asked questions.
I will send out a new version of the tracker in December each year. If you have any queries, or suggestions on how to improve the tracker, please feel free to contact us.
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[…] Weight loss is not linear. Our weight can change by a few kilo’s / pounds every single damn day! There are so many things that can affect it: fluid consumption & retention, food volume, alcohol, carbs, hormones, exercise, inflammation, injuries, sickness, and sleep (to name a few). So, don’t get hung up on what the scale says. If you are going to weigh, weigh every day, at the same time and calculate your weekly average. The average is what we want to see trend down or up over time (depending on your goals). There are apps that can automatically do this, you could write it down in a notebook, or create your own Excel spreadsheet like me haha. Click here to download my FREE Intermittent Fasting Progress Tracker Spreadsheet! […]