Free weight loss tracker printables. Multiple designs: generic, weekly, monthly, 8-week, 12-week, and yearly designs. Stay motivated by tracking progress.
Once, when I bent over once in 7th grade, my great-uncle made a “rrrriiiippppp” noise behind me. As if my behind were so massive it was going to rip out my jean skirt. I blushed bright red. I couldn’t look my uncle or my grandfather (to whom he made the comment) in the face for the rest of the day.
Then in 8th grade, on a field trip when I grabbed a third slice of pizza, I overheard one guy say to another “no wonder she’s so fat”. Boom! My life-long obsession with my weight had begun.
I’ve ranged from a little too-skinny to much too fat (a 100-pound range) and back TWICE in my life.
Even if you’re not someone who yo-yo’s, you’re probably concerned about your weight.
39.8% of adults aged 20 and over were obese and that another 31.8% were overweight (as of 2015-2016), according to CDC. I couldn’t find more recent figures.
That means- all together- 71.6% of the U.S. population is overweight or obese. And it only increases each year.
While tracking your food and exercising are the most vital parts of weight loss, keeping an eye on your weight (and measurements) is also important.
With that in mind (and due to a reader request), I have made multiple free weight loss tracker printables.
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There are a lot of weight loss tips out there. And a lot of diets that suggest special things. If you’ve tried to lose weight, I’m sure you’ve been pitched plenty of them.
How do you know which weight loss tips will work?
How about following the ones ACTUALLY PROVEN BY SCIENCE.
- Track your diet and exercise. I have free exercise printables at “Free Printable Fitness Trackers” and “Free Printable Workout Logs.” For tracking food, check out my post “Free Printable Food Journals.”
- Drink water before meals.
- While eating, don’t allow distractions. If you eat mindfully, you’ll not only enjoy your food more, but you’re more likely to notice when you’re full.
- Eat slowly. It takes awhile for your body to register the change in hunger status.
- If eating a salad, DON’T cut out all the fat. (Blushing as I think of the zero calorie horrible dressing I ate for years). If you add protein and a little fat, you’ll actually feel fuller longer.
- Try intermittent fasting.
- Move around more. Even if you can’t exercise (but you should try), more movement throughout the day will help some.
- Rely on frozen vegetables. Just as nutritious, you’re much more likely to make them as a side dish with dinner if you can just pop them in the microwave. Instead of cleaning, peeling, cutting, cooking, etc.
- Keep a tray of fruit and vegetables already prepped at eye level in the fridge. Invest 30 minutes to prepping all the stuff at once. And have snacks for days where they’re easy to grab.
- Plan breakfast ahead of time. It’s the most important meal of the day and proven to help with weight loss. Know exactly what you’re going to eat in the morning before you even go to bed the night before. (Bonus: eat plenty of protein for breakfast.)
From personal experience, the planning breakfast ahead of time tip is fabulous.
I eat a frozen smoothie. One of those little cups of Chobani lemon yogurt, a cup of frozen fruit, and 1/2 cup of water. Blended in my Magic Bullet. It’s very quick and easy. And it tastes delicious.
Instructions for Printables
• Print options: regular paper works just fine.
• All of the files are in pdf below. Just hit the “download” button.
• The default size of these is full-page. However, if you want smaller, simply reduce the print size! If you’re not sure on how much to reduce, check out my post “How to Resize Printables to Fit Your Planner.”
Generic Weight Loss Tracker Printable
This weight loss tracker can be used on any dates or frequency you wish.
Weekly Weight Loss Tracker
Monthly Weight Loss Tracker
8-Week Weight Loss Tracker
12-Week Weight Loss Tracker
Yearly Weight Loss Tracker
Which Was Your Favorite?
Wow! That’s a lot of options. I hope you find one that you like.
Can you do me a quick favor? Can you comment below telling me with free printable weight loss tracker printables were your favorite? And- of course- feel free to share this with a friend. The share buttons are on the top of the page. I really appreciate it.