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Free Weight Loss Journal

What is a printable weight loss journal and why do you need it?

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 anything you need it to be to help you lose weight. 

It’s your personal record of whatever you want to record and track.  

This is a helpful tool and helps keep you focused and on track.

Tracking your weight loss progress is a great way to stay motivated and losing weight.

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

Remember, 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 computer.

PDF Weight Loss Journal

Microsoft Word Weight Loss Journal (zipped file)

If you do not have Microsoft Word, you can try this totally free software from Openoffice.org.  This 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 it. 

printable weight loss journalSo why 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 vanilla. 

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

To 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 intake calculator

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 online. 

For my exercising, I just record what exercise I did and for how long and what time of day I did the exercise.

computerAfter my exercise routine, I log onto my site to use the exercise calorie calculator to determine approximately how many calories I burned during exercise and record it in my printable weight loss journal.

At the end of each day, I then transfer the information from my printed weight loss journal into my weekly calorie intake chart, which also includes a spot to record my weight and my exercises.

Does this seem like extra work, recording it twice? 

Yes, but 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. 

The 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 go. 

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 day. 

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 your progress.

Additional Articles

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.

Emotional Eating
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.

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