Sticking to your health and fitness plans can be a challenge, but with the right tools, you can stay organized, motivated, and on track. One effective way to commit to your fitness goals is to write them down and schedule your workouts in advance. Fortunately, there are numerous free weight loss templates available to help you achieve your desired results.
The Benefits of Using Weight Loss Templates
Weight loss templates offer a structured approach to tracking your progress and staying motivated. They provide a visual representation of your journey, making it easier to identify patterns, celebrate milestones, and adjust your strategies as needed.
Recording Progress
The main advantage of using a weight loss template is to help you record your weight loss progress. Due to this, you should update your weight loss template regularly. Weight loss patterns keep fluctuating, and sometimes you might add instead of losing. It is frustrating when you cannot see any physical progress. Sometimes your body burns fat, but it doesn’t show on the scale, which can demotivate you. The weight loss template gives you accurate records.
Enhanced Motivation
Weight loss can be a slow and frustrating process. Progress is often hard to see since you see yourself every day. A weight loss tracker printable shows you are making progress even when you don’t feel like you are. Research suggests that if you weigh yourself regularly, you will be more successful in losing weight and keeping it off in the long run.
Improved Health
When you are gaining too much weight, you could have several health problems such as high blood pressure, heart diseases, and fatigue. Weight loss has many advantages to your health.
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- Boosts Energy Levels: Weight loss helps to boost your energy levels.
- Improves Respiratory Health: Weight gain could lead to respiratory problems. Your sleep quality can deteriorate as you add more weight.
- Lowers Cholesterol Levels: Obesity comes when the level of bad cholesterol in your body is higher than good cholesterol.
- Improves Blood Pressure: Increasing body weight increases your blood pressure. Sometimes the pressure levels can be too high, and it becomes a health risk.
- Enhances Breathing: Being overweight creates breathing challenges where you must feel like you are asthmatic. The problem is a result of extra fat in your chest.
- Reduces Risk of Heart Diseases: You are at a higher risk of suffering from heart disease if you are obese.
- Prevents Diabetes: Diabetes is a result of too much sugar in your body. It is caused when you consume more carbohydrates. One of the methods for losing weight is to reduce your carbs intake.
- Elevates Mood: Too much weight could make your body feel moody throughout the day.
Types of Weight Loss Templates
There are various types of weight loss templates available, each designed to cater to different preferences and needs.
Workout Planner Templates
Canva’s collection of workout planner templates are designed to make planning and scheduling your workouts fun and uncomplicated. You can craft a workout plan sheet on your own with Canva’s easy-to-use design tools or you can simply select a professionally-made layout from our library of planners.
- Daily Planners: Browse through our daily planners if you want a template that helps you detail out your workout for the day.
- Monthly Planners: If you want to create a fitness program for the whole month, we have monthly planner templates created to help you plan your month.
- Weekly Workout Planner Layouts and Fitness Trackers: We also have weekly workout planner layouts and fitness trackers that anyone from all fitness levels can use.
Any of these free workout planner templates can be edited using the Canva editing platform. Load your chosen design into your dashboard and feel free to add in your personal touches. Choose different backgrounds or fonts. Change the color scheme if you like. Add shapes, icons and graphics. Upload your own images. Customize the template however you like or just leave the design elements as they are and simply type in your fitness goals and exercises in the text boxes.
Printable Weight Loss Trackers
Below, we have 29 free printable weight loss trackers (over a third of them include daily, weekly, and monthly versions for whatever interval you want to track) to help you on your weight loss journey. If you prefer to see a visual of your progress by coloring in mini goals or increments, or you like charts or calendars to track your momentum, or even if you want to make a game out of it or have some kind of reward for all your effort, we’ve got the weight loss tracker template for you!
Printing these weight-loss trackers is pretty straightforward: simply click on the image of the tracker you’d like to use, download the PDF file to your computer, and print! That’s the easy part - now that hard work begins! The colored background of the 10 images in this section is just to illustrate what is available in each PDF download. For these trackers, there is a daily, weekly, and monthly printable for each of the 10 designs.
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Weight Loss Charts
What you need is a printable weight loss chart where you can record your progress. When you start a weight loss routine, your first step should be to get the right printable weight loss chart. It should contain all the information you need when recording your weight loss progress. The chart helps you to track your activities and your weight loss progress.
Body Measurement Trackers
A body measurement tracker is important because you often lose inches, but it doesn’t show on the scale. Track the measurements of your chest, waist, upper arm, thighs, hips and your weight each month. This will show your progress both on the scale and fat loss (i.e.
Key Elements of a Weight Loss Template
When selecting a weight loss template, ensure it includes the following key elements:
- Dates: Every time you record your progress, record the date.
- Values: Record the values of the amount of weight you lose.
- Activities: These are the activities you have planned to do to help you lose weight.
- Total Weight Loss: After each record of weight loss, add it to get a sum of your total weight loss.
- Target Weight: Write the target weight you want to lose in kgs or lbs.
- Body Fat: Body fat is measured in different ways. You can use a body fat calculator or ask a trained person to measure your body fat.
- Heart Rate: The heart rate is measured when you are resting. During a workout, your heart rate increases and can give you incorrect measures. A normal heart rate should be between 50 and 100 beats per minute. When the heart rate is lower, it means it is performing efficiently.
- Body Measurements: Take your weekly measurements on your thighs, hips, chest, and waist. To measure your waist, wrap the tape around your waist without making it too tight. To measure your hips, wrap the tape measure around the fullest part of your buttocks. Do not measure the lower thighs. Instead, measure the upper part of your thighs just below the buttocks.
- Calorie Tracking: Decide the total calories you want to consume daily. You must keep track of the calories you take daily to help you lose weight. You must record the calories intake in your weekly weight loss tracker or your monthly weight loss tracker, depending on the tracker you choose.
How to Use a Weight Loss Template
- Choose the Right Template: Select a template that aligns with your preferences and goals. Consider whether you prefer a daily, weekly, or monthly tracker.
- Insert the Date: In the first row and the first column, type the date when you are starting your weight loss plan. The day you are starting your weight loss plan, weigh yourself and record it on the spreadsheet.
- Set Your Target: Enter your target weight you want to lose in kgs or lbs.
- Record Measurements: Take your weekly measurements on your thighs, hips, chest, and waist.
- Track Calories: Decide the total calories you want to consume daily. You must keep track of the calories you take daily to help you lose weight. You must record the calories intake in your weekly weight loss tracker or your monthly weight loss tracker, depending on the tracker you choose.
- Update Regularly: Due to this, you should update your weight loss template regularly. Weight loss patterns keep fluctuating, and sometimes you might add instead of losing. It is frustrating when you cannot see any physical progress. Sometimes your body burns fat, but it doesn’t show on the scale, which can demotivate you. The weight loss template gives you accurate records.
Tips for Success
- Weigh Yourself Regularly: Research suggests that if you weigh yourself regularly, you will be more successful in losing weight and keeping it off in the long run. Weigh yourself first thing in the morning before you eat or drink anything. Use the bathroom before you weigh yourself.
- Stay Consistent: It is important to stick to your weight loss plan to achieve the best goals. If you choose to use a monthly weight loss tracker, you may keep daily records but ensure you have detailed weekly records to show your progress.
- Plan Your Meals and Workouts: The next step will be to plan your meals and workouts. Planning your meals means eating food that is low in fat/carbohydrates. Check online to know the meals that will provide you with the exact calories you need and record them in the weight loss calendar. Decide the workouts you will be engaging in daily. After each workout, record the kind of workout you did.
- Adjust as Needed: Weight loss is rarely steady and stable. It usually fluctuates and dieters often encounter plateaus for different periods of time. Therefore, a weight loss graph is a great tool to show you if you are going in the right direction at the approximate weight loss pace you initially planned.
- Celebrate Milestones: Weight loss is rarely steady and stable. It usually fluctuates and dieters often encounter plateaus for different periods of time. Therefore, a weight loss graph is a great tool to show you if you are going in the right direction at the approximate weight loss pace you initially planned.
Tools and Platforms
- Canva: Canva’s collection of workout planner templates are designed to make planning and scheduling your workouts fun and uncomplicated.
- Google Sheets: The spreadsheet is designed to be user-friendly, even if you’re not a tech-savvy person. To get started, just click the link and add a copy to your own Google Drive. From there, you can either use it online or download it to your computer or smartphone.
- MS Word: If you select the weight loss tracking sheet in Word format, you can change the weight loss tracker chart by adding additional columns or deleting columns you don’t want to appear.
Beyond the Scale
If the scale freaks you out and you don’t have the patience to measure yourself, you can use your clothes to check your progress. I keep a pair of jeans that I can’t get into yet to measure my progress. You might have pants that barely close. Another method is to take before and after photos. You see a lot of these on Instagram and Pinterest. People pose in their underwear. You don’t have to publish these photos.
Notion for Project Management and Weight Loss
Notion is a versatile tool that can be used for project management and weight loss tracking. Its composable approach lets you create custom workflows tailored to your needs, combining different views and properties that can evolve as your projects change.
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Notion Templates
Notion templates create databases you can relate, filter, and visualize (board, timeline, calendar), with the flexibility to adapt as projects grow. Notion lets you bring docs, tasks, and wiki together in one space.
Agile Projects in Notion
Use a backlog and sprint board (Kanban), plus a timeline for capacity planning. Add retrospectives and a change log to complete the loop.