Free Printable Weight Loss Tracker {Plus More!}

Looking for extra weight loss motivation? Use these free printable weight loss tracker pages with a habit tracker, weigh-in chart, & tracking “game board”.

I don’t know about you, but I’m kind of addicted to checking things off lists.

I track my to-do lists in bullet journals, in my phone, on Google sheets…Anywhere I can color in a box or check something off a list, I get so much satisfaction!

And the same is true for tracking my weight loss.

I used all kinds of different weight loss trackers to motivate me on my 100-pound weight loss journey.

Now, after having my first baby, I’m embarking on my first postpartum weight loss journey and I knew I wanted to use a tracker to keep me motivated and on track, so I created 3 different tracking pages to help me stay on track and measure my progress.

I’ll explain each of the pages below.

Download Your Printable Weight Loss Tracker Here

Weight Loss Tracker Game Board

This page is the most fun (to me, at least!) because it is a little game board with built-in rewards that you are working toward.

How To Use This Tracker

Write In Your Weight Increments

I’ve left 30 blank spots on the “game board” for you to fill in the weights you need to write in to track your progress.

You can write them in one-pound increments (250, 249, 248, etc), five-pound increments (250, 245, 240, etc), or whatever increments you’d like!

Pick A Way To Show Your Progress

I am planning to color in each box as I lose those pounds, but you could also use something like these footprint stickers to show your progress, too!

There are two things I love about this tracker.

Choose Your Rewards

If you’ve tried to lose weight before, you know that your motivation tends to come in waves.

You’ll do an amazing job staying on track and making healthy choices for a while and then you’ll hit a slump and it just won’t feel worth the effort anymore.

Building in weight loss rewards that you really want can help you keep moving forward, even during those slumps!

If you need some ideas, I have a post with over 50 ideas for weight loss rewards (that aren’t food!).

Weekly Weigh-In Chart

I’m a big fan of weekly weigh-ins.

Every time I start weighing myself daily, I start getting a little bit too obsessed and I end up convincing myself to make unhealthy decisions for a temporary movement on the scale (like intentionally drinking less water).

Weekly weigh-ins have been my sweet spot for continually tracking my progress, but also allowing me to pull back and look at the big picture more than just the daily drop on the scale.

I like to track the date, my weight, and my weight change (how much I gained or lost) each week, so those are the pieces I included on this tracking sheet.

Be Prepared for Weight Fluctuations

As someone who has already been on a weight loss journey for many years of my life, it’s important for me to warn you NOT to expect a constant, steady stream of weight loss.

My weight loss journey was FAR from linear! There were ups and downs and plateaus…sometimes those were a result of my unhealthy choices, but sometimes it was just my body taking longer to adjust to the healthy changes I was making.

There are a long list of reasons for weight fluctuations, but the important part is to look at your overall progress, not to freak out if you maintained or even gained one week.

Which leads me to the importance of the last tracking page I created.

Habit Tracker

This (I believe) is the most important tracking page of all!

This is the part of your weight loss journey you are 100% in charge of – your healthy habits.

There will be days when you will make ALL healthy decisions and the scale might still show a gain.

Does that mean you did something wrong? Heck no!

Our bodies are incredibly complex and they take time to adjust. You aren’t in full control of the number on the scale, but you ARE in control of the healthy choices you make every day.

I use this chart to track the daily habits (based on my SMART goals) that I know will lead to weight loss.

And, actually, I use this habit tracker for far more than just weight loss alone. I use it as a way to keep track of the habits that I know are beneficial for me – physically, mentally, spiritually…even business-wise sometimes!

Our Faithful Finish Lines 2.0 Christian Weight Loss program teaches you the really specific guidelines that will help you to lose weight, but I chose to zero in on the ones I know are most effective for me.

Some of the daily healthy habits I will be tracking are:

• Eat to satisfaction – I talk about how I moved to this stage of food freedom in this post. I may go back to tracking food for awhile, but I’m going to see how the weight loss goes with just this goal alone first.
• Exercise for 30 minutes – walking, at-home workout videos, etc.
• Pray before eating – This is a really important one for me (at meals AND snacks!) & I easily slip out of the habit, but praying before eating helps me avoid overeating and focus on glorifying God in my eating.
• At least 3 servings of veggies – This is a huge one for me because I feel so much better and feel more full and satisfied with meals when I’m eating lots of veggies. Here are 10 ways I eat more vegetables.
• Limit to one treat food – I don’t always limit my treats, but it sure helps when I’m trying to lose weight!
• 1 stress-reliever – a bubble bath, time spent reading a book, laying out in the hammock, etc.

Now, let me just clarify that I’m not expecting to do all of these perfectly every single day.

But there are a couple of reasons tracking like this works so well:

#1 – Tracking alone is proven to help you make healthier choices

Kaiser Permanente did a study that found that keeping a food diary alone can double your weight loss.

Tracking your eating and your habits WORKS to move you closer to your weight loss goals (or any goals, really!).

Writing it down is FAR more effective than just thinking about your goals.

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

If you’re anything like me, you are probably really good at telling yourself you are making healthier choices than you actually are.

When food cravings are running rampant, it feels like I’m saying no to them ALL the time….when, in reality, I still might be giving in three or four times a day.

The same goes for exercising. When I don’t feel like exercising, going out for a run or doing an hour-long workout once a week feels like I am doing all-the-things…but that doesn’t mean you are actually meeting your goal.

That’s why I make my goals really specific and tracking them is REALLY simple.

You either did it or you didn’t. The box is either left empty or you get to color it in.

And that is what gives you an accurate picture of how you’re actually doing – not just measuring your good intentions but measuring your actual actions.

It’s not about feeling guilty when you don’t follow through.

It’s just giving you information to help you see why you may or may not be losing weight.

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

If you are following through on your healthy habits over time and you still aren’t losing weight, then that’s valuable information.

It doesn’t mean you are a failure. It just means you need to modify your action plan.

Look over your chart and compare it to your results.

Do any of your habits need to be tweaked?

Maybe you need to tighten the reigns in an area or get rid of a habit altogether that just isn’t working.

Maybe you set an unrealistic goal that is just too difficult for you to be consistent right now that you need to break down into smaller changes that are more doable.

Don’t give up! There is always a way to modify your plan to make it work for you.

Download Your Tracker

What are some of the habits you are going to be tracking?

Let me know in the comments below.