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Exercise and weight loss charts in .doc format. Track your weight loss and fitness progress with this simple form that shows you how to track your weight, body fat, resting heart rate and measurements.. A good chart should include the adjustments you will make to your weight loss plan as you proceed. step 1 create a nine-column chart with the following headings: week, current weight, this week’s goal, total calorie deficit, daily calorie deficit, weight maintenance calories, net daily calories to consume, daily calories from food, and daily calories to burn through exercise..