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

On the lookout for 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 sort of hooked on checking issues off lists.

I monitor my to-do lists in bullet journals, in my telephone, on Google sheets…Anyplace I can shade 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 inspire 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 wished to make use of a tracker to maintain me motivated and on monitor, so I created 3 completely 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 essentially the most enjoyable (to me, a minimum of!) 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 it’s essential write in to trace your progress.

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

Choose A Manner To Present Your Progress

I’m planning to paint in every field as I lose these kilos, however you may 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

In case you’ve tried to shed extra pounds earlier than, you recognize that your motivation tends to come back in waves.

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

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

In case you want some concepts, I’ve a put up 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 each day, I begin getting a bit of bit too obsessed and I find yourself convincing myself to make unhealthy selections for a short lived motion on the dimensions (like deliberately consuming much less water).

Weekly weigh-ins have been my candy spot for frequently monitoring my progress, but in addition permitting me to drag again and take a look at the large image extra than simply the each 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 necessary for me to warn you NOT to anticipate a relentless, regular stream of weight reduction.

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

There are an extended listing of causes for weight fluctuations, however the necessary half is to take a look at your total progress, to not freak out for those who 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 consider) is an important monitoring web page of all!

That is the a part of your weight reduction journey you’re 100% accountable for – your wholesome habits.

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

Does that imply you probably did one thing incorrect? 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 in command of the wholesome selections you make day-after-day.

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

And, really, I exploit this behavior tracker for excess of simply weight reduction alone. I exploit it as a option to hold monitor of the habits that I do know are useful for me – bodily, mentally, spiritually…even business-wise typically!

Our Trustworthy End Strains 2.0 Christian Weight Loss program teaches you the actually particular tips that may assist you to to shed extra pounds, however I selected to zero in on those I do know are simplest for me.

A few of the each day wholesome habits I shall be monitoring are:

  • Eat to satisfaction – I discuss how I moved to this stage of meals freedom on this put up. I could return to monitoring meals for awhile, however I’m going to see how the load loss goes with simply this purpose alone first.
  • Train for half-hour – strolling, at-home exercise movies, and so on.
  • Pray earlier than consuming – It is a actually necessary 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 enormous one for me as a result of I really feel so a lot better and really feel extra full and glad with meals once I’m consuming a lot of veggies. Listed here are 10 methods I eat extra greens.
  • Restrict to 1 deal with meals – I don’t all the time restrict my treats, nevertheless it certain helps once I’m making an attempt to shed extra pounds!
  • 1 stress-reliever – a bubble tub, time spent studying a ebook, laying out within the hammock, and so on.

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 properly:

#1 – Monitoring alone is confirmed that can assist you make more healthy selections

Kaiser Permanente did a research that discovered that holding 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 simpler than simply considering about your objectives.

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

In case you’re something like me, you’re most likely actually good at telling your self you’re making more healthy selections than you really are.

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

The identical goes for exercising. Once 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’re really assembly your purpose.

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 offers you an correct image of the way you’re really doing – not simply measuring your good intentions, however measuring your precise actions.

It’s not about feeling responsible once you don’t observe by means of.

It’s simply providing you with info that can assist you see why you might or is probably not dropping pounds.

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

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

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

Look over your chart and examine it to your outcomes.

Do any of your habits must be tweaked?

Perhaps it’s essential tighten the reigns in an space or do away with a behavior altogether that simply isn’t working.

Perhaps you set an unrealistic purpose that’s simply too tough so that you can be constant proper now that it’s essential break down into smaller adjustments which can be extra doable.

Don’t hand over! There’s all the time a option to modify your plan to make it be just right for you.

Obtain Your Tracker

What are among the habits you will be monitoring?

Let me know within the feedback under.

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