How to track weight loss

How to Track Weight Loss {Free Printable!}

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After losing 123 LBS, I got asked lots of questions about how to track weight loss, and how to keep motivated during my journey. My success stemmed from knowing exactly where I stood each month:

  • how many inches I lost
  • how often I worked out
  • how often I ate on-plan
  • my rewards for reaching goals
  • before/after pictures
Here's exactly how I tracked my progress towards losing 123 lbs. I've included a free weight loss tracker for you, too!

I’ve created a free weight loss tracker just for you – it’s exactly how I tracked my journey towards losing close to half my body weight in just over a year. It’s yours – free! Just fill out this form below, and be sure to check your email!

Tracking Your Workouts & Eating

A lot of women have the mindset that if they slip up, they might as well try again next week. That’s a dangerous mindset to get into – after all, you’ve always got today! There have been many times where I’ve worked out just before midnight.

I used to keep track of my workouts by putting smiley faces on my calendar for each time I worked out. I’ve adopted a more minimalist approach now, and choose to track my efforts by marking off a box. You can shade it in completely, or put an X through it. You could even color them green when you do workout, red when you don’t. Just so that you have some visual representation of your workout.

I’ve also created the same Year in Pixels for when you eat on-plan – follow the same steps you did for tracking your workouts.

How to track weight loss. Here's exactly how I tracked my progress towards losing 123 lbs. I've included a free weight loss tracker for you, too!
You see red on the 27th because I didn’t eat on-plan. You see green on the 28th of January because I did eat on-plan!

Weigh In Log

Seeing your scale progress, up and down, is a good way to track any trends you encounter. For example, I had been working out and eating 100% on-plan for several months with no progress on the scale. As it turns out, I was pregnant!

Here's exactly how I tracked my progress towards losing 123 lbs. I've included a free weight loss tracker for you, too!
You can see here that I gained 6.2 lbs in a short period of time. I had been really strict with my meal plan and slipped up for the entire week. Normally, I’d ignore my scale in these instances, but because I am committed to tracking my success…this is helping prevent me from doing a tailspin and derailing my progress for the entire month. I’m back at it today!

Treat Yo Self!

How will you reward your victories in a non-edible way? Some suggestions I have for you include:

  • Buy new hiking gear
  • Take a trip
  • Spend a day at the spa
  • Take a long weekend away with the family
  • Explore a new trail
  • Buy a new wardrobe
  • Invest in a new pair of shoes

No matter how you choose to reward yourself, make it clear and be sure to CELEBRATE!

Here's exactly how I tracked my progress towards losing 123 lbs. I've included a free weight loss tracker for you, too!

Momentum Log

I like to make a game out of my weight loss efforts. Once I’m at goal though, I still want to continue to reward myself! I do this by creating goals for NSV, or non-scale victories. On my momentum log, you’ll see that after I met my goal weight, I reward myself for doing things like completing 200 workouts, or doing a thru-hike.

Here's exactly how I tracked my progress towards losing 123 lbs. I've included a free weight loss tracker for you, too!

Before & After Pictures

One of the things I regret most about my 123 lb weight loss journey is not taking enough pictures of my progress. I was embarrassed about the way I looked…but wish I had them! Don’t let this happen to you! Take your before and after pictures every single month – minimum! Try to take them in the same location in the same type of outfit. That’ll make it really fun to string them together when you’re at goal and create a GIF.

Here's exactly how I tracked my progress towards losing 123 lbs. I've included a free weight loss tracker for you, too!
Put your before pic next to your after pic for the month!

Before and After Measurements

Sometimes, our scale doesn’t move. Before you tweak anything with your diet or exercise, check your measurements! Perhaps you’re losing inches and not pounds. At the beginning of each month, record those measurements so you can compare them to the after.

Here's exactly how I tracked my progress towards losing 123 lbs. I've included a free weight loss tracker for you, too!

I created a video walkthrough of how to complete this tracker:

I wish you continued success on your health and fitness journey. Don’t forget to download your free weight loss tracker here:

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