I have been using this spreadsheet to help track my progress and keep me motivated when the pounds weren't moving as quickly as I would like.
Try it and see if it helps you. If you don't have a scale that calculates your body fat, try an online calculator like the one at zonediet.com. You have to register to use theirs, but they have lots of great info there and you will want to register anyway.
Weight Loss Calculator Blank.xls
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