In search of additional weight reduction motivation? Use these free printable weight reduction tracker pages with a behavior tracker, weigh-in chart, & monitoring “sport board”.
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…Wherever I can shade in a field or test one thing off an inventory, 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 loss 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 completely 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 here to get your trackers.
Weight Loss Tracker Recreation Board
This web page is probably the most enjoyable (to me, at the least!) as a result of it’s a little sport board with built-in rewards that you’re working towards.
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 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!
Choose A Approach To Present Your Progress
I’m planning to paint in every field as I lose these kilos, however you possibly can additionally use one thing like these footprint stickers to point out your progress, too!
There are two issues I like about this tracker.
Select Your Rewards
If you happen to’ve tried to shed extra pounds earlier than, 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 you then’ll hit a stoop and it simply received’t really feel well worth the effort anymore.
Constructing in weight reduction rewards that you just actually need can assist you retain shifting ahead, even throughout these slumps!
If you happen to want some concepts, I’ve a publish with over 50 ideas for weight loss rewards (that aren’t meals!).
Weekly Weigh-In Chart
I’m a giant fan of weekly weigh-ins.
Each time I begin weighing myself each day, I begin getting somewhat bit too obsessed and I find yourself convincing myself to make unhealthy selections for a short lived motion on the dimensions (like deliberately ingesting much less water).
Weekly weigh-ins have been my candy spot for frequently monitoring my progress, but in addition permitting me to tug again and take 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 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…generally these have 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 checklist of causes for weight fluctuations, however the necessary half is to take a look at your general progress, to not freak out in the event you maintained and even gained one week.
Which leads me to the significance of the final monitoring web page I created.
Behavior Tracker
This (I imagine) is a very powerful monitoring web page of all!
That is the a part of your weight reduction journey you might be 100% accountable for – your wholesome habits.
There will probably 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 mistaken? 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 by day.
I take advantage of this chart to trace the each day habits (primarily based on my SMART goals) that I do know will result in weight reduction.
And, really, I take advantage of this behavior tracker for excess of simply weight reduction alone. I take advantage of it as a strategy to preserve monitor of the habits that I do know are useful for me – bodily, mentally, spiritually…even business-wise generally!
Our Faithful Finish Lines 2.0 Christian Weight Loss program teaches you the actually particular pointers that can provide help to to shed extra pounds, however I selected to zero in on those I do know are only for me.
A few of the each day wholesome habits I will probably be monitoring are:
- Eat to satisfaction – I speak about how I moved to this stage of food freedom on this publish. 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 before eating helps me avoid overeating and concentrate on glorifying God in my eating.
- At the least 3 servings of veggies – It is 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 a number of veggies. Listed below are 10 ways I eat more vegetables.
- Restrict to 1 deal with meals – I don’t all the time restrict my treats, nevertheless it certain helps after I’m making an attempt to shed extra pounds!
- 1 stress-reliever – a bubble bathtub, 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 nicely:
#1 – Monitoring alone is confirmed that will help you make more healthy selections
Kaiser Permanente did a study that found that keeping a food diary alone can double your weight loss.
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 strategy to see your efforts
If you happen to’re something like me, you might be most likely actually good at telling your self you make more healthy selections than you really are.
When meals cravings are operating rampant, it feels like I’m saying no to them ALL the time….when, in actuality, I nonetheless is perhaps giving in three or 4 instances a day.
The identical goes for exercising. After 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 might be really 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 really doing – not simply measuring your good intentions, however measuring your precise actions.
It’s not about feeling responsible whenever you don’t observe by means of.
It’s simply providing you with data that will help you see why you might or will not be shedding pounds.
#3 – It helps you see what works and what doesn’t
If you’re following by means of in your wholesome habits over time and you continue to aren’t shedding pounds, then that’s invaluable data.
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 have to be tweaked?
Perhaps it’s good to 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 tough so that you can be constant proper now that it’s good to break down into smaller changes which can be extra doable.
Don’t quit! There’s all the time a strategy to modify your plan to make it be just right for you.
Obtain Your Tracker
What are among the habits you’ll be monitoring?
Let me know within the feedback beneath.
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