Weight

Loss
Journal
 Life Plan
THIS YEAR OF ________ …
I want to feel I want to try I want to visit

More of Less of Eliminate

I want to start I want to learn I want to meet

VISION
 Life Plan
MY WORD FOR THIS YEAR

THIS YEAR I WILL …

THIS YEAR, I WILL NOT…

WHAT I AM MOST EXCITED ABOUT …

THOUGHTS & OBSERVATIONS ABOUT LAST YEAR

 Life Plan
MASTER GOAL

ACTION PLANS
▢
▢
▢
▢
▢
▢
▢
▢
▢
▢
 Life Plan
Annual Roadmap
QUARTER 1 TASKS/HABITS

QUARTER 2 TASKS/HABITS

QUARTER 3 TASKS/HABITS

QUARTER 4 TASKS/HABITS
 Monthly Goals
JANUARY FEBRUARY MARCH

APRIL MAY JUNE

JULY AUGUST SEPTEMBER

OCTOBER NOVEMBER DECEMBER

 Fitness Goals
START DATE STARTING WEIGHT
DURATION GOAL WEIGHT
END DATE FINAL WEIGHT

NEW HABITS TO START BAD HABITS TO CUT

MEASUREMENT MOTIVATION / INSPIRATION

Start Goals Final ……………………………………
Chest/Bust ……………………………………
……………………………………
Arms
……………………………………
Wrists ……………………………………
……………………………………
Hips
……………………………………
Waist ……………………………………
Buttocks ……………………………………
……………………………………
Thighs
……………………………………
Calves ……………………………………
 Fitness Goals
START DATE STARTING WEIGHT
DURATION GOAL WEIGHT
END DATE FINAL WEIGHT

ACTION PLAN MILESTONES

DATE REWARD

UNLIMITED REWARD
 Monthly Planner
SUNDAY MONDAY TUESDAY
NOTES

TO DO LEARN – HABIT - REWARD

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 Monthly Planner
WEDNESDAY THURSDAY FRIDAY SATURDAY

MONTHLY GOALS ACTIONS

◯________________________________
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◯________________________________
◯________________________________
◯________________________________
◯________________________________
◯________________________________
 Daily Planner
DATE: _______________
TASKS SCHEDULE
1 ▢ TIME DESCRIPTION
2 ▢
3 ▢
4 ▢
5 ▢

DIET
` FOOD CALORIES

TOTAL

ACTIVITY MIN CALORIES EXPENSES PRICES

I am grateful for NOTES

Affirmation, I am

Mindful of

MOOD OF THE DAY

 Progress
MONTH: STARTING WEIGHT:

GOAL WEIGHT:

DATE DAY TIME WEIGHT NOTES

START OF MONTH
END OF MONTH
DIFFERENCE
 Progress
DATE WEIGHT TOTAL LOSS TOTAL TIME
 Tracker
STARTING WEIGHT: ____________ GOAL WEIGHT: _______________

Goal #1 START

Goal #2
Goal #3

Goal #4
Main Goal

MY GOALS REWARD
GOAL #1
GOAL #2
GOAL #3
GOAL #4
GOAL #5
 Measurement
Tracker
WEIGHT NECK CHEST WAIST HIPS BICEPS THIGHS
START L R L R

BICEPS THIGHS
DATE WEIGHT NECK CHEST WAIST HIPS L R L R
 Tracker
STARTING
PURPOSE GOAL WEIGHT TARGET TIME TOTAL LOSS
WEIGHT

MONTHLY LOG PROGRESS TRACKER

GOAL ACTUAL
MONTH +/-
WEIGHT WEIGHT 10% 20% 30% 40% 50% 60% 70% 80% 90% 100%
January
February
March
April
May
June
July
August
September
October
November
December
 Tracker
STARTING
GOAL WEIGHT: MONTH:
WEIGHT:
TIME OF THE
DATE DAY WEIGHT LOSS EXERCISE MEASUREMENT
 Tracker
STARTING GOAL
START DATE:
WEIGHT: WEIGHT:

WEEK START WEIGHT TARGET LOSS ACTUAL LOSS/GAIN

6
 Tracker
100%
95%
90%
85%
80%
75%
70%
65%
60%
55%
50%
45%
40%
35%
30%
25%
20%
15%
10%
5%

pounds to LOSE
Color every pounds lost.
 Tracker
JANUARY FEBRUARY MARCH

_________ _________ _________

APRIL MAY JUNE

_________ _________ _________

JULY AUGUST SEPTEMBER

_________ _________ _________

OCTOBER NOVEMBER DECEMBER

_________ _________ _________

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
Tracker

OCT
NOV
DEC
 Before & After
Female
START DATE START DATE

WEIGHT WEIGHT

CLOTHING SIZE CLOTHING SIZE

BODY FAT BODY FAT

NECK NECK

CHEST CHEST

WAIST WAIST

WRISTS WRISTS

ARMS ARMS

HIPS HIPS

THIGHS THIGHS

CALVES CALVES
 Before & After
Male
START DATE START DATE

WEIGHT WEIGHT

CLOTHING SIZE CLOTHING SIZE

BODY FAT BODY FAT

NECK NECK

CHEST CHEST

WAIST WAIST

WRISTS WRISTS

ARMS ARMS

HIPS HIPS

THIGHS THIGHS

CALVES CALVES
 6-Week Challenge
DATE: DATE:

START WEIGHT: START WEIGHT:

WEEKLY
ONE POUND AT A TIME WEIGHT
GOALS

WEEK 1 ◯ ◯ ◯ ◯ ◯ ◯ ◯

WEEK 2 ◯ ◯ ◯ ◯ ◯ ◯ ◯

WEEK 3 ◯ ◯ ◯ ◯ ◯ ◯ ◯

WEEK 4 ◯ ◯ ◯ ◯ ◯ ◯ ◯

WEEK 5 ◯ ◯ ◯ ◯ ◯ ◯ ◯

WEEK 6 ◯ ◯ ◯ ◯ ◯ ◯ ◯

NOTES
 30-Day
Challenge
DAY1 ◯ DAY2 ◯ DAY3 ◯ DAY4 ◯ DAY5 ◯
CHALLENGE
DAY6 ◯ DAY7 ◯ DAY8 ◯ DAY9 ◯ DAY10◯

DAY11◯ DAY12◯ DAY13◯ DAY14◯ DAY15◯

DAY16◯ DAY17◯ DAY18◯ DAY19◯ DAY20◯

DAY21◯ DAY22◯ DAY23◯ DAY24◯ DAY25◯

REWARD
DAY26◯ DAY27◯ DAY28◯ DAY29◯ DAY30◯

DAY1 ◯ DAY2 ◯ DAY3 ◯ DAY4 ◯ DAY5 ◯

CHALLENGE
DAY6 ◯ DAY7 ◯ DAY8 ◯ DAY9 ◯ DAY10◯

DAY11◯ DAY12◯ DAY13◯ DAY14◯ DAY15◯

DAY16◯ DAY17◯ DAY18◯ DAY19◯ DAY20◯

DAY21◯ DAY22◯ DAY23◯ DAY24◯ DAY25◯

REWARD
DAY26◯ DAY27◯ DAY28◯ DAY29◯ DAY30◯
30-Day
Challenge
 30-Day
Challenge
START DATE GOAL WEIGHT LOSS

TO DO

STRATEGIES

WHAT I LEARNED

PROGRESS
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
 30 Measurement
Tracker
WEEK

GOALS
 Routine Wishlist
WHAT WHY PRIORITY

High / Medium / Low

1 When?

WHAT WHY PRIORITY

High / Medium / Low

2 When?

WHAT WHY PRIORITY

High / Medium / Low

3 When?

WHAT WHY PRIORITY

High / Medium / Low

4 When?

WHAT WHY PRIORITY

High / Medium / Low

5 When?

WHAT WHY PRIORITY

High / Medium / Low

6 When?
 Health Record
DOCTOR DENTIST
DATE DATE

OPTICIAN OTHER
DATE DATE

CURRENT MEDICATION
 Body Check-in
DATE: ________________ DATE: ________________

BEFORE AFTER

← NECK →
← BICEP L →
← BICEP R →
← CHEST →
← WAIST →
← HIPS →
← THIGH L →
← THIGH R →
← WEIGHT →
← BMI →
 Weight Chart
STARTING WEIGHT: ___________ GOAL WEIGHT: _____________

DATE TIME OF DAY WEIGHT BMI COMMENTS

 Weight Chart
WEIGHT

DATE
 Progress Tracker
MONTH 1 2 3 4 5 6 7 8 9 10 11 12
CHEST
ARM
WAIST
ABDOMEN
HIPS
THIGH
CALF

WEIGHT Month 1 Month 2 Month 3 Month 4 Month 5 Month 6 Month 7 Month 8 Month 9 Month 10 Month 11 Month 12
 Macros Meal
Planner
DATE:

PROTEINS FAT CARBS CALORIES

BREAKFAST
SNACK
LUNCH
SNACK
DINNER
DESSERTS
 Meal Planner
DATE:

BREAKFAST LUNCH SNACKS DINNER

MON
TUE
WED
THU
FRI
SAT
SUN

NOTES
 Daily Meal
Planner
DATE: __________________ MTWTFSS

BREAKFAST VEGETABLES
B

SNACK FRUITS
B

LUNCH PROTEINS
B

SNACK HEALTHY FATS

B

DINNER WATER INTAKE

DESSERTS / SWEETS NOTES

 Self Care Plan
WORD OF THE MONTH MONTHLY GOALS

SELF-CARE FOCUS
□ Mental Health □ Nutrition
□ Time Alone □ Physical Activity
□ Spirituality □ Social Needs
□ Boundaries □ Creativity
□ Hobbies □ Family
□ Rest □ Stress Relief
□ Finances □ Other:
INTENTIONS
SELF CARE PLAN

MONTHLY STATS TOP PRIORITIES

Self-care ☆☆ ☆ ☆ ☆ □
Mental Health ☆☆ ☆ ☆ ☆ □
Stress Level ☆☆ ☆ ☆ ☆ □
Happiness ☆☆ ☆ ☆ ☆ □
Home Life ☆☆ ☆ ☆ ☆ □
Relationships ☆☆ ☆ ☆ ☆ □
☆☆ ☆ ☆ ☆ □
☆☆ ☆ ☆ ☆ □
 Calories & Fitness
Log
WEEK: ________ STARTING WEIGHT: _______________
CALORIES INTAKE EXERCISE
Breakfast TYPE TIME CAL BURNED
Lunch
MONDAY

Dinner
Snacks Beverages
TOTAL CALORIES INTAKE: TOTAL CALORIES BURNED:
Breakfast TYPE TIME CAL BURNED
TUESDAY

Lunch
Dinner
Snacks Beverages
TOTAL CALORIES INTAKE: TOTAL CALORIES BURNED:
Breakfast TYPE TIME CAL BURNED
WEDNESDAY

Lunch
Dinner
Snacks Beverages
TOTAL CALORIES INTAKE: TOTAL CALORIES BURNED:
Breakfast TYPE TIME CAL BURNED
THURSDAY

Lunch
Dinner
Snacks Beverages
TOTAL CALORIES INTAKE: TOTAL CALORIES BURNED:
Breakfast TYPE TIME CAL BURNED
Lunch
FRIDAY

Dinner
Snacks Beverages
TOTAL CALORIES INTAKE: TOTAL CALORIES BURNED:
Breakfast TYPE TIME CAL BURNED
SATURDAY

Lunch
Dinner
Snacks Beverages
TOTAL CALORIES INTAKE: TOTAL CALORIES BURNED:
Breakfast TYPE TIME CAL BURNED
Lunch
SUNDAY

Dinner
Snacks Beverages
TOTAL CALORIES INTAKE: TOTAL CALORIES BURNED:
 Workout Log
WEEK OF: ________________
EXERCISE WEIGHT REP/SET EXERCISE WEIGHT REP/SET
MONDAY

EXERCISE WEIGHT REP/SET EXERCISE WEIGHT REP/SET

TUESDAY

EXERCISE WEIGHT REP/SET EXERCISE WEIGHT REP/SET

WEDNESDAY

EXERCISE WEIGHT REP/SET EXERCISE WEIGHT REP/SET

THURSDAY

EXERCISE WEIGHT REP/SET EXERCISE WEIGHT REP/SET

FRIDAY

EXERCISE WEIGHT REP/SET EXERCISE WEIGHT REP/SET

SATURDAY

EXERCISE WEIGHT REP/SET EXERCISE WEIGHT REP/SET

SUNDAY
 Monthly Workout
Planner
MONTH OF: ___________________
WEIGHT NECK CHEST WAIST HIPS BICEPS THIGHS
START

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEIGHT NECK CHEST WAIST HIPS BICEPS THIGHS

END
 Weekly Workout
Planner
WEEK OF: ________________________

Activity
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
 Weekly Workout
Planner
Duration Notes
 Running Log
DATE DISTANCE TIME PACE I FEEL
 Steps Tracker
DATE TOTAL STEPS I FEEL NOTES
 Workout Playlist
SONG TITLE ARTIST ALBUM SOURCE
 Medication Tracker
MONTH OF: __________________

MEDICATION DOSAGE FREQUENCY START / END

MEDICATION 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢

▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢▢
 Water Tracker
1 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
2 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
3 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
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11 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
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14 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
15 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
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29 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
30 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
31 ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢ ▢
 Sleep Log
HOURS OF SLEEP
DAY 1 2 3 4 5 6 7 8 9 10 11 12 13 ENERGY
1 ☆☆☆☆☆
2 ☆☆☆☆☆
3 ☆☆☆☆☆
4 ☆☆☆☆☆
5 ☆☆☆☆☆
6 ☆☆☆☆☆
7 ☆☆☆☆☆
8 ☆☆☆☆☆
9 ☆☆☆☆☆
10 ☆☆☆☆☆
11 ☆☆☆☆☆
12 ☆☆☆☆☆
13 ☆☆☆☆☆
14 ☆☆☆☆☆
15 ☆☆☆☆☆
16 ☆☆☆☆☆
17 ☆☆☆☆☆
18 ☆☆☆☆☆
19 ☆☆☆☆☆
20 ☆☆☆☆☆
21 ☆☆☆☆☆
22 ☆☆☆☆☆
23 ☆☆☆☆☆
24 ☆☆☆☆☆
25 ☆☆☆☆☆
26 ☆☆☆☆☆
27 ☆☆☆☆☆
28 ☆☆☆☆☆
29 ☆☆☆☆☆
30 ☆☆☆☆☆
31 ☆☆☆☆☆
 Period Tracker
DAY J F M A M J J A S O N D COLOR KEY
1
2
3
4
5
6
7
8
9
10
11
12
13
14 NOTES
15
16
17
18
19 CYCLE LENGTH
20 JAN
21 FEB
22 MAR
23 APR
24 MAY
25 JUN
26 JUL
27 AUG
28 SEP
29 OCT
30 NOV
31 DEC
 Habit Tracker
HABIT:
REWARDS:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

HABIT:
REWARDS:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

HABIT:
REWARDS:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

HABIT:
REWARDS:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

HABIT:
REWARDS:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

HABIT:
REWARDS:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

HABIT:
REWARDS:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

HABIT:
REWARDS:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
 Mood Tracker
31 1
30 2
29 3
28 4

27 5

26 6

25 7

24 8

23 9

22 10

21 11

20 12
19 13
18 14
17 16 15
 Appointment Purpose
DOCTOR/CLINICIAN: DATE:
PLACE:
APPOINTMENT PORPOSE:

QUESTIONS TO ASK:
❑ _________________________________________
❑ _________________________________________
❑ _________________________________________
REMEMBER TO BRING:
DOCTOR NOTES:

AFTER APPOINTMENT TO DO LIST:

❑ _________________________________________
❑ _________________________________________
❑ _________________________________________
❑ _________________________________________
 Gratitude Journal
DATE I AM GRATEFUL FOR
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

WHAT I LOVED THE MOST THIS WEEK

 Meal Ideas
BREAKFAST LUNCH
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DINNER SNACKS
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◯ DRINKS
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 Meal Ideas
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
 Snack Ideas
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
 Food List
FOODS TO EAT FOODS TO AVOID
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 Recipe Sheet
RECIPE NAME:
INGREDIENTS:

PREP TIME

COOK TIME

CALORIES

DIRECTIONS:
TEMPERATURE

DIFFICULTY

RATING

NOTES
 Grocery Liost
PRODUCE MEAT/POULTRY VEGE/FRUITS
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________

BREAD/BAKING PANTRY SNACKS

❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________

DRINKS FROZEN FOODS OTHERS

❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
❑ _____________ ❑ _____________ ❑ _____________
 Motivations &
Inspirations
Any quotes, verses, lyrics, or poems that help and inspire me
 To Do List
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Vision Board
Journal
Notes