WeightControl.xls: This is the spreadsheet I use to track my weight. There’s a chart included that graphs out the progress. The dates don’t show properly on the chart, but I haven’t been able to figure out how to fix that. It does a nice job as it is. Somewhere along the way, I picked up a little fact saying that 1% of body weight was the ideal weight reduction for a week. That may not work out well for someone who has a LOT of weight to shed, but it seems right for someone who is moderately overweight. The spreadsheet uses that fact.
WeightWatchersPoints.xls: This spreadsheet can be used to keep track of points for a day. There’s also a page to calculate the points for a food based on information from the Nutrition Facts. There’s a multiplier for adjusting the portion size of that food in case one wants to eat a portion smaller or larger than that used in the Nutrition Facts.
Measurements.doc: I set up a little chart of measurements to be printed on a 6″x4″ index card. I thought this would be a good idea because I could have my workout partner at the gym help me take the measurements. The card is far more portable than a computer!
Living Cookbook: This is software for planning menus and printing grocery lists. Nutrition Facts for recipes can be calculated from an extensive database of ingredient information. Weight Watcher points can also be calculated. (Because Weight Watchers has a patent on the equation, Living Cookbook doesn’t set this up for you. You have to enter some parameters into the setup, but they tell you what parameters to use.) The program comes with a fairly good set of recipes built in, and it’s easy to add recipes found on the Internet by capturing them. I’ve got quite a collection built up now. I hardly ever open a cookbook anymore.
WWCalc Info: If you’re following the Weight Watchers program and you have a PDA running Palm OS, you’re going to want this! The link is to a Yahoo group where you can download WWCalc and find links to where databases of restaurant foods and the like to use with it. Real cool.
NutritionData’s Nutrition Facts Calorie Counter and DietFacts.com: These sites have Nutrition Facts for a wide variety of foods.