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

Searching for further weight reduction motivation? Use these free printable weight reduction tracker pages with a behavior tracker, weigh-in chart, & monitoring “sport board”.

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

I don’t learn about you, however I’m sort of hooked on checking issues off lists.

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

And the identical is true for monitoring my weight reduction.

I used every kind 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 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 essentially the most enjoyable (to me, a minimum of!) as a result of it’s a little sport 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 “sport board” so that you can fill within the weights it’s good to 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!

Choose A Approach 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 drop a few pounds earlier than, you already know that your motivation tends to come back in waves.

You’ll do an incredible job staying on monitor and making wholesome selections for some time and then you definately’ll hit a hunch and it simply received’t really feel well worth the effort anymore.

Constructing in weight reduction rewards that you simply actually need will help you retain transferring ahead, even throughout these slumps!

In case you want some concepts, I’ve a submit 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 a giant fan of weekly weigh-ins.

Each time I begin weighing myself each day, I begin getting a bit 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 drag again and have a look at the massive 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 vital 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…generally these had been a results of my unhealthy selections, however generally it was simply my physique taking longer to regulate to the wholesome modifications I used to be making.

There are a protracted listing of causes for weight fluctuations, however the vital half is to take a look at your general 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 imagine) is crucial monitoring web page of all!

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

There will likely 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 improper? Heck no!

Our our bodies are extremely advanced they usually take time to regulate. You aren’t in full management of the quantity on the dimensions, however you ARE in charge of the wholesome selections you make daily.

I exploit this chart to trace the each day habits (based mostly on my SMART targets) 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 approach to preserve monitor of the habits that I do know are helpful for me – bodily, mentally, spiritually…even business-wise generally!

Our Devoted End Traces 2.0 Christian Weight Loss program teaches you the actually particular tips that may assist you to to drop a few pounds, however I selected to zero in on those I do know are simplest for me.

Among the each day wholesome habits I will likely be monitoring are:

Free Printable Weight Loss Tracker {Plus Behavior Tracker & Weigh-in Chart}
  • Eat to satisfaction – I discuss how I moved to this stage of meals freedom on this submit. I’ll return to monitoring meals for awhile, however I’m going to see how the burden loss goes with simply this purpose alone first.
  • Train for half-hour – strolling, at-home exercise movies, and so forth.
  • Pray earlier than consuming – This can be 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 concentrate on glorifying God in my consuming.
  • At the least 3 servings of veggies – This can be a enormous one for me as a result of I really feel so significantly better and really feel extra full and happy with meals after I’m consuming plenty of veggies. Listed below are 10 methods I eat extra greens.
  • Restrict to at least one deal with meals – I don’t all the time restrict my treats, however it certain helps after I’m making an attempt to drop a few pounds!
  • 1 stress-reliever – a bubble tub, 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 nicely:

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

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

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

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

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

In case you’re something like me, you’re in all probability actually good at telling your self you make more healthy selections than you truly are.

When meals cravings are operating rampant, it feels like I’m saying no to them ALL the time….when, in actuality, I nonetheless could 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 truly assembly your purpose.

That’s why I make my targets 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 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 can assist you see why chances are you’ll or will not be reducing weight.

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

If you’re following by way of in your wholesome habits over time and you continue to aren’t reducing weight, then that’s precious info.

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

Look over your chart and evaluate it to your outcomes.

Do any of your habits must be tweaked?

Possibly it’s good to tighten the reigns in an space or eliminate a behavior altogether that simply isn’t working.

Possibly you set an unrealistic purpose that’s simply too tough so that you can be constant proper now that it’s good to break down into smaller modifications which are extra doable.

Don’t surrender! There may be all the time a approach to modify your plan to make it give you the results you want.

Obtain Your Tracker

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

Let me know within the feedback under.

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

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