Friday, March 3, 2023
HomeWeight LossFree Printable Weight Loss Tracker {Plus Behavior Tracker & Weigh-in Chart}

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

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

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

I monitor my to-do lists in bullet journals, in my telephone, on Google sheets…Wherever I can coloration in a field or examine one thing off an inventory, 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 totally different monitoring pages to assist me keep on monitor and measure my progress.

I’ll clarify every of the pages beneath.

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, at the very least!) 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 is advisable write in to trace your progress.

You possibly can 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!

Decide A Manner To Present Your Progress

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

Should you’ve tried to shed extra pounds earlier than, you realize 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 definitely’ll hit a droop and it simply received’t really feel definitely worth the effort anymore.

Constructing in weight reduction rewards that you just really need might help you retain transferring ahead, even throughout these slumps!

Should 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 a giant 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 brief motion on the dimensions (like deliberately ingesting much less water).

Weekly weigh-ins have been my candy spot for frequently monitoring my progress, but additionally permitting me to drag again and have 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 continuing, 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 decisions, however typically 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 necessary 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% answerable for – your wholesome habits.

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

Does that imply you probably did one thing flawed? 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 accountable for the wholesome decisions you make on daily basis.

I take advantage of this chart to trace the each day habits (primarily based on my SMART targets) that I do know will result in weight reduction.

And, truly, I take advantage of this behavior tracker for way over simply weight reduction alone. I take advantage of it as a solution to hold monitor of the habits that I do know are helpful for me – bodily, mentally, spiritually…even business-wise typically!

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

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

  • Eat to satisfaction – I speak about how I moved to this stage of meals freedom on this put up. I’ll 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 big one for me as a result of I really feel so significantly better and really feel extra full and glad with meals after I’m consuming a number of veggies. Listed here are 10 methods I eat extra greens.
  • Restrict to 1 deal with meals – I don’t at all times restrict my treats, nevertheless it positive helps after I’m making an attempt to shed extra pounds!
  • 1 stress-reliever – a bubble tub, time spent studying a e book, 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 decisions

Kaiser Permanente did a examine 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 targets (or any targets, actually!).

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

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

Should 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 operating 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 instances 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 every week feels like I’m doing all-the-things…however that doesn’t imply you might be 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 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.

It’s simply supplying you with info that can assist you see why chances are you’ll or is probably not shedding pounds.

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

If you’re following by in your wholesome habits over time and you continue to aren’t shedding pounds, then that’s invaluable info.

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

Look over your chart and evaluate it to your outcomes.

Do any of your habits have to be tweaked?

Perhaps it is advisable tighten the reigns in an space or eliminate a behavior altogether that simply isn’t working.

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

Don’t surrender! There’s at all times a solution 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 beneath.

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Positive Recharge
Positive Recharge
Hi, and welcome to Your all inclusive blog where we post about all things health, sports health, healthcare, weight loss, gym, nutrition, hiking, and so much more. Enjoy and make sure to leave a comment if you like the content. Have a beautiful day!


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