Hitting goals, even the smallest ones, is a great encouragement to making it to the BIG goal finish line. Record your goals and achievements to spur you on with weight tracker downloadable pages.
I am not a dietitian or in the healthcare industry. The information here is just my own suggestions. You should always seek the advice of your doctor or other healthcare provider concerning your health.
The new year, a new month or even a new day is a great time to make strides toward a heathier, more fit lifestyle. This FREE weight loss tracker is a place to chart your progress, stay on track and hit your goals for fitness and strong body health.
Use the tracker pages for motivation and as you record each step in the right direction. Seeing your progress will encourage you and, make you feel proud of your accomplishments.
Tips for staying on track
- Be realistic. A weight loss of one to two pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it’s more likely to help you maintain your weight loss for the long term.
- Remember that one pound (0.45 kilogram) of fat contains 3,500 calories. So to lose one pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).
- Mini goals. Set short goals. Look at your calendar and see if there is a special occasion or activity coming up. Keep it a short period of time, like no more than three weeks out. There is something so motivating to continue toward the long-term goal when yo see lots of small wins along the way!
- Add healthy habits like increasing fruits and veggies into your daily meal planning. Amp up your water intake and include a morning walk.
- Reduce unhealthy habits that sabotage your achievement goal. Remove or cut back on sweet, sugary foods by substituting fruits or veggies for unhealthy snacks.
- Become more physically active.
- Reward your hard work! Even the small achievements. That’s why I like to set mini-goals. Just the knowledge I have hit a short milestone is great encouragement reminding me I am that much closer to the bigger goal. For longer rewards, you might get a manicure or pedicure. Go to on an outing with friend, purchase a book or item you have been wanting. Just make sure your rewards are healthy ones that won’t interfere with your progress.
- When you slip up or the going gets tough, write down all the reasons you started. Remember there are many ups and downs when striving to reach a long-term goal. When you have setbacks, you will need support and encouragement. Remember why you started your weight-loss journey. And if your method of motivation is no longer working, don’t give up—it’s simply time to find a new way to motivate yourself.
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I love this pretty dessert. It looks so extravagant but if made using sugar-free Jell-O and light whipped topping, it is a lovely, low-calorie treat. To make it easier, don’t bother with the tilted layers. Just use your regular custard cups or small bowls. 🙂
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