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Free Printable Weight Loss Tracker {Plus Behavior Tracker & Weigh-in Chart}

In search of additional weight reduction motivation? Use these free printable weight reduction tracker pages with a behavior tracker, weigh-in chart, & monitoring “recreation board”.

picture of the 3 free printables - weight loss tracker, weight-in chart, and habit tracker worksheet

I don’t find out about you, however I’m form of hooked on checking issues off lists.

I monitor my to-do lists in bullet journals, in my cellphone, on Google sheets…Anyplace I can coloration in a field or verify one thing off a listing, I get a lot satisfaction!

And the identical is true for monitoring my weight reduction.

I used all types of various weight reduction trackers to encourage me on my 100-pound weight reduction journey.

Now, after having my first child, I’m embarking on my first postpartum weight reduction journey and I knew I needed to make use of a tracker to maintain me motivated and on monitor, so I created 3 totally different monitoring pages to assist me keep on monitor and measure my progress.

I’ll clarify every of the pages under.

Obtain Your Trackers

Click on right here to get your trackers.

Weight Loss Tracker Recreation Board

This web page is probably the most enjoyable (to me, no less than!) as a result of it’s a little recreation board with built-in rewards that you’re working towards.

picture of weight loss tracker printable game board

How To Use This Tracker

Write In Your Weight Increments

I’ve left 30 clean spots on the “recreation board” so that you can fill within the weights you should write in to trace your progress.

You may write them in one-pound increments (250, 249, 248, and so forth), five-pound increments (250, 245, 240, and so forth), or no matter increments you’d like!

Decide A Manner To Present Your Progress

I’m planning to paint in every field as I lose these kilos, however you could possibly additionally use one thing like these footprint stickers to indicate your progress, too!

There are two issues I really like about this tracker.

Select Your Rewards

When you’ve tried to shed weight earlier than, that your motivation tends to return in waves.

You’ll do a tremendous job staying on monitor and making wholesome decisions for some time and then you definately’ll hit a droop and it simply gained’t really feel well worth the effort anymore.

Constructing in weight reduction rewards that you simply really need may also help you retain shifting ahead, even throughout these slumps!

When you want some concepts, I’ve a publish with over 50 concepts for weight reduction rewards (that aren’t meals!).

Weekly Weigh-In Chart

picture of weekly weigh-in printable chart

I’m an enormous fan of weekly weigh-ins.

Each time I begin weighing myself day by day, I begin getting just a little bit too obsessed and I find yourself convincing myself to make unhealthy choices for a brief motion on the dimensions (like deliberately consuming much less water).

Weekly weigh-ins have been my candy spot for regularly monitoring my progress, but in addition permitting me to tug again and take a look at the large image extra than simply the day by day drop on the dimensions.

I like to trace the date, my weight, and my weight change (how a lot I gained or misplaced) every week, so these are the items I included on this monitoring sheet.

Be Ready for Weight Fluctuations

As somebody who has already been on a weight reduction journey for a few years of my life, it’s vital for me to warn you NOT to anticipate a continuing, regular stream of weight reduction.

My weight reduction journey was FAR from linear! There have been ups and downs and plateaus…generally these had been a results of my unhealthy decisions, however generally it was simply my physique taking longer to regulate to the wholesome adjustments I used to be making.

There are a protracted checklist of causes for weight fluctuations, however the vital half is to have a look at your total progress, to not freak out when you maintained and even gained one week.

Which leads me to the significance of the final monitoring web page I created.

Behavior Tracker

picture of printable habit tracker

This (I imagine) is crucial monitoring web page of all!

That is the a part of your weight reduction journey you might be 100% in command of – your wholesome habits.

There shall be days when you’ll make ALL wholesome choices and the dimensions would possibly nonetheless present a acquire.

Does that imply you probably did one thing unsuitable? Heck no!

Our our bodies are extremely advanced and so they take time to regulate. You aren’t in full management of the quantity on the dimensions, however you ARE answerable for the wholesome decisions you make day by day.

I exploit this chart to trace the day by day habits (primarily based on my SMART objectives) that I do know will result in weight reduction.

And, truly, I exploit this behavior tracker for excess of simply weight reduction alone. I exploit it as a strategy to maintain monitor of the habits that I do know are helpful for me – bodily, mentally, spiritually…even business-wise generally!

Our Devoted End Strains 2.0 Christian Weight Loss program teaches you the actually particular pointers that may allow you to to shed weight, however I selected to zero in on those I do know are best for me.

A number of the day by day wholesome habits I shall be monitoring are:

  • Eat to satisfaction – I speak about how I moved to this stage of meals freedom on this publish. I could return to monitoring meals for awhile, however I’m going to see how the burden loss goes with simply this aim alone first.
  • Train for half-hour – strolling, at-home exercise movies, and so forth.
  • Pray earlier than consuming – It is a actually vital one for me (at meals AND snacks!) & I simply slip out of the behavior, however praying earlier than consuming helps me keep away from overeating and give attention to glorifying God in my consuming.
  • At the very least 3 servings of veggies – It is a big one for me as a result of I really feel so significantly better and really feel extra full and glad with meals once I’m consuming numerous veggies. Listed below are 10 methods I eat extra greens.
  • Restrict to at least one deal with meals – I don’t at all times restrict my treats, but it surely positive helps once I’m attempting to shed weight!
  • 1 stress-reliever – a bubble bathtub, time spent studying a ebook, laying out within the hammock, and so forth.

Now, let me simply make clear that I’m not anticipating to do all of those completely each single day.

However there are a few causes monitoring like this works so effectively:

#1 – Monitoring alone is confirmed that will help you make more healthy decisions

Kaiser Permanente did a research that discovered that maintaining a meals diary alone can double your weight reduction.

Monitoring your consuming and your habits WORKS to maneuver you nearer to your weight reduction objectives (or any objectives, actually!).

Writing it down is FAR more practical than simply considering about your objectives.

#2 – It’s a non-judgmental strategy to see your efforts

When you’re something like me, you might be in all probability actually good at telling your self you’re making more healthy decisions than you truly are.

When meals cravings are working rampant, it feels like I’m saying no to them ALL the time….when, in actuality, I nonetheless is perhaps giving in three or 4 instances a day.

The identical goes for exercising. After I don’t really feel like exercising, going out for a run or doing an hour-long exercise as soon as per week feels like I’m doing all-the-things…however that doesn’t imply you might be truly assembly your aim.

That’s why I make my objectives actually particular and monitoring them is REALLY easy.

You both did it otherwise you didn’t. The field is both left empty otherwise you get to paint it in.

And that’s what provides you an correct image of the way you’re truly doing – not simply measuring your good intentions, however measuring your precise actions.

It’s not about feeling responsible whenever you don’t comply with by way of.

It’s simply providing you with info that will help you see why you could or will not be dropping pounds.

#3 – It helps you see what works and what doesn’t

In case you are following by way of in your wholesome habits over time and you continue to aren’t dropping pounds, then that’s invaluable info.

It doesn’t imply you’re a failure. It simply means you should modify your motion plan.

Look over your chart and examine it to your outcomes.

Do any of your habits should be tweaked?

Possibly you should tighten the reigns in an space or do away with a behavior altogether that simply isn’t working.

Possibly you set an unrealistic aim that’s simply too tough so that you can be constant proper now that you should break down into smaller adjustments which can be extra doable.

Don’t surrender! There’s at all times a strategy to modify your plan to make it be just right for you.

Obtain Your Tracker

What are a few of the habits you’re going to be monitoring?

Let me know within the feedback under.

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