Are you trying to track your weight loss and are looking for a weight loss calendar to use? Tracking your health journey can be tricky. Sometimes I find it easiest to just track everything on paper. I created these weight loss trackers to keep tabs on my progress. I hope you find it helpful.
Small progress is still progress.
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Weight loss is a very personal journey. I’ve battled with my weight and health for years. It’s not an easy journey. But before we talk about losing weight I want to make one thing very clear…
Each and every one of us is beautiful and lovable just as we are.
We were all created differently, we have unique sizes and shapes and the number on a scale does not define you or me.
If you or someone you know is struggling with an eating disorder please contact ANAD’s free helpline at (888)-375-7767.
- Why is it Important to Track your Weight Loss?
- What is the best way to track weight loss?
- What is a realistic weight loss goal for a month?
- 3 FREE Weight Loss Calendar Templates
- 1. Daily Weight Loss Tracker:
- 2. Free Weight Loss Tracker Template with Measurements
- 3. Monthly Weight Loss Tracking Calendar
- Get your Free Weight Loss Tracker Calendar Templates
- Resources for Meal Planning
For me losing weight is first-and-foremost about my health and my future. I suffer from chronic pain and losing excess weight will give me more mobility so I can be healthy and live a long, active life. I want to be more fit overall, be active with my family so we can travel more, and be more adventurous. We all have different goals and reasons for wanting to lose weight.
Why is it Important to Track your Weight Loss?
Tracking progress will help you see how your efforts are working. You’ll be able to adjust your workouts and diet to help you make better progress. Even if you are simply trying to maintain your weight, tracking is crucial to know how things are going.
I’ve learned a lot about how my body handles food while tracking my weight loss. I can look back and see how my food choices, exercise, and stress affects my weight over time.
What is the best way to track weight loss?
I personally think this is different for everyone. I like to use a paper tracker and I weigh myself once a month.
I had great success losing 70lbs in the past by only weighing myself once a month, I loved seeing the bigger losses and it kept me motivated. I didn’t see the gains and losses each day so I wasn’t as discouraged.
I’ve also tried tracking daily. I had some success with this method. It helped me to see how the choices I made each day impacted my overall weight loss. It also showed me that while I might gain a pound here or there I would often lose 2 the next day. It’s amazing how my weight fluctuated every day.
Some people track their weight weekly and this might be a good option. You’ll be able to see bigger losses, to say motivated but also see how each week’s food or exercise choices have impacted your weight loss. Whether you use a paper tracker or an app to track your weight loss, I think you’ll have more success when you can track your efforts and see the progress each month.
What is a realistic weight loss goal for a month?
Everyone loses weight at a different rate however, the CDC suggests that “people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.“
Losing 1-2 lbs a week adds up quickly, in just one month you could see a healthy weight loss of 4-8 lbs. In 3 months a 12-24 lbs! Healthy habits take time to stick. Long-term success takes patience and discipline.
3 FREE Weight Loss Calendar Templates
I’ve created 3 free weight loss templates that you can print and use today. Each template will help you in a different way. Scroll down to see all of the options.
1. Daily Weight Loss Tracker:
These free monthly trackers are great to track anything you find helpful.
You may want to track your meals, workouts, track the miles you ran, your nightly sleep, or your energy level. You can print as many of these trackers as needed. I’m always amazed at how weight loss or working out has had positive impacts on other areas of my life. I always notice a boost in my energy the more often I workout and I sleep much better as well.
2. Free Weight Loss Tracker Template with Measurements
On this tracker you can record your weight as well as your measurements and any important notes about that month.
Why is it important to track your body measurements when losing weight?
Years ago, many years ago, I worked as a manager at a local gym for women. I helped to teach weight loss classes and did dozens of weigh-ins and measurements for members each week. The one thing I learned while working there was that even if the scale doesn’t drop your measurements might tell a different story. Many women would not see a drop on the scale but they would see their measurements change.
Gaining muscle does funny things to your body, sometimes measurements would go up but weight went down, then the following week, their measurements would go way down.
This is why I think you may find tracking weight and measurements helpful in your weight loss journey. Being able to see how your body reacts to these changes will help you know what works and what doesn’t.
3. Monthly Weight Loss Tracking Calendar
You can use this simple template to track your weight each month. Keep it somewhere you will see it every day to keep yourself motivated and focused. Update it each month and see how far you are from your goal.
I hope you find these helpful. Print out all the pages you need, keep them in your planner, on your fridge, or anywhere you will see them regularly.
Get your Free Weight Loss Tracker Calendar Templates
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The fine print:
For personal use only. Please do not reproduce or redistribute without written permission. Classroom use is permitted.
Resources for Meal Planning
Meal Inspiration: If you are looking for help planning your weekly menus and sticking to that plan be sure to read my recent Weekly Meal Plan Post
Emeals Meal Planning Program: If you need extra help you may like emeals. Emeals is a meal planning program you can use to help you plan your meals and create shopping lists. You can try emeals FREE for 2 weeks: Click here to find out how.