Weight Loss Calendar – 6 Free Templates

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.

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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. Other’s may use weight loss apps to track their fitness goals.

Being able to look back at my starting weight and watching the progress over time is how I made sure I was headed in the right direction and headed toward my goal weight.

I’ve had great success losing 70lbs in the past by only weighing myself once a month, tracking each month on a weight loss chart. 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 was able to see how my healthy diet and strength training affected my body over time.

I’ve also tried tracking daily. I had some success with this method.

It helped me to see how the healthy choices I made each day impacted my overall weight loss. It also showed me that while I might gain a pound of weight 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.

Writing down your weight is an easy way to track your weight-loss goals. You’ll be able to see how your healthy eating and exercise routine are helping you to reach your weight goal.

What is a realistic amount of weight loss per 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.“

How much weight you lose is not the only measure of success. Tracking your measurements, body mass index, and mental health changes is a great way to track your weight-loss journey.

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 12-24 lbs! Healthy habits take time to stick. Long-term success takes patience and discipline. Making healthier choices and increasing your daily activity level is the first step toward having a healthier lifestyle and reaching your goal weight.

More important than numbers on the scale it’s important to pay attention to your overall health. Watching your caloric intake, eating healthy foods, and increasing your physical activity level will help you reach your long-term goals.

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6 FREE Weight Loss Calendar Template Styles

I’ve created 6 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.

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.

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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.

Boxes Monthly Weight Loss Tracking Calendar

Circle Weight Loss Calendars

6 Week Weightloss Tracker with Measurements

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

You should receive your link(s) via e-mail within the hour. Be sure you check your SPAM or Promotions folder if you’re not finding the e-mail. If, after an hour, you have not received your link, please contact me and I’ll help you figure out what happened.

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

Meal Planning Printables: You can get your weekly meal plan printable HERE.

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.

Monthly Meal Planning Workbook: If you are ready to dive into planning ahead you can get my Monthly Meal Planning Workbook for 50% off if you click HERE.