Weight Loss Journal
Free Weight Loss Journal
What is a printable weight loss journal and why do you need
Wikipedia defines journal as “a daily record of events or business; a
private journal is usually referred to as a diary.
This means that basically your weight loss diary can be
need it to be to help you lose weight.
personal record of whatever you want to record and track.
This is a helpful tool and helps keep you focused and on
Tracking your weight loss progress is a great way to stay motivated and
It will also help you identify emotions or
certain times of the day that are more difficult for you.
This will help you avoid potential over eating.
Keep scrolling through this page to read more about this journal and
how it may help you reach your weight loss goals.
Download Your Weight Loss Journal
your weight loss journal is your diary to a weight loss
success. So create your own journal today or use this journal
to get your started.
To download this journal, just right mouse click on the file your want.
Once you have right clicked on the PDF version or Microsoft
Word version, then select “save as” to save to your
PDF Weight Loss Journal
Microsoft Word Weight Loss Journal
If you do not have Microsoft Word, you can try this totally free
software from Openoffice.org
will open Microsoft Office files.
Keep reading to understand how you can use your journal for a
successful weight loss.
My Weight Loss Journal
My journal has a spot to record the foods I eat and the calorie
content, what exercises I did and for how long I did them.
It also has an area to record and any
thoughts I had that day that either helped me stay on track or
prevented me from staying on track.
I print my journal
off each day and carry it in my purse or have it on the
refrigerator. This way it’s available when I need
do I use a journal? Well, for me I will easily
get side tracked with life’s little surprises and by the end of the
day, it’s just overwhelming.
Even when I try, I can’t always remember everything I ate. But
if I track it while I eat, it helps remind me at the end of each
day exactly what calories I consumed.
For example, I am a morning coffee drinker. I don’t like
black coffee so I need to have some kind of creamer.
Although I have used skim milk before, I like to indulge with at least
one cup with my favorite fancy flavored creamer – cinnamon
Now the calories in my creamer are a lot higher than in skim
milk. If I didn’t record this, then at the end of the day I
might forget to count those calories.
A weight loss journal is just a nice little reminder of the
day. What you ate, what exercises you did (even if it was
mowing the lawn or walking up and down the stairs 3 times doing laundry
it counts) and how you were feeling.
How I Use My Journal
figure out the calories in the foods I eat, I read the labels, use
my pocket book size food list or look on my site and use the calorie
You also begin to get a general
idea of just how many calories are in certain foods, so you can “guess”
at it if nothing is available at the moment, and then look it up later
For my exercising, I just record what exercise I did and for how long
and what time of day I did the exercise.
routine, I log onto my site to use the exercise
to determine approximately how many
calories I burned during exercise and record it in my printable weight
At the end of each day, I then transfer the information from my printed
weight loss journal into my weekly calorie
, which also
includes a spot to record my weight and my exercises.
Does this seem like extra work, recording it twice?
I truly believe one of the key factors of a successful weight loss is
“knowing” what you are doing that works and what doesn’t.
best way to do this is to record and record again if need be.
By using my printable weight loss journal during the day, I’m not tied
to my computer. I can take it with me anywhere I
At the end of each day, by re-recording it into my Excel
Calorie Intake Chart, I recap on my day’s successes or
failures. This gives me motivation for the next
If you keep your weight loss journal, and then look at your weight loss
chart you can see where there are patterns of when you did well when
you did not do well. When you see a particular pattern, refer
back to your journals.
You may be able to even pinpoint an
emotional eating concern or changes in your lifestyle that have
impacted your progress.
So if you think this sounds like something you can use and help you
lose weight, be sure to get your free download today and start tracking
Free tips and recipes monthly. What
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Weight Watchers Points Tracker
If you are a WW member looking for a tool to help you track your daily
points, then check out this free downloadable spreadsheet. Track foods,
points, daily allowance, weekly allowance and activity points.
Exercise Calorie Chart
Keep track of your weekly workout routines and how many calories you
burn with this exercise calorie chart.
Do you crave chocolate, salty snacks and more when your mood changes? You could be eating due to emotions and not hunger. Learn more to see
if you are an emotional eater.