Below you will find a free printable weight loss tracker template to track your weight and body measurements.
Weight loss can be slow and frustrating. The progress is often hard to see since you see yourself every day and don’t see big differences as do those who don’t see you for a while. A weight loss tracker printable shows you are making progress even when you don’t feel like you are. A body measurement tracker is important because you often lose inches, but it doesn’t show on the scale. It gives a more accurate picture regarding fat loss than a scale does.
Weight Loss Tracker Printable
You can change the backgrounds and edit the text on each of the following printables. Download each template as an image file (jpg or png) or in PDF format.
Weight Loss Tracker Bullet Journal
A bullet journal weight tracker is a good tool to see your progress. Create a transformation tracker to track your progress before and after weight loss or over a one-year period.
Before and After
This weight tracker bullet journal style will help you track your weight loss. Since the text is editable you can either add measurements before and after or you can record them every few months.
One Year Tracker
This template tracks your body’s measurements over a one-year period.
Pounds to Lose vs Pounds Lost (You can edit to Kg)
Draw one circle (marble) for each pound you have to lose. Each time you lose a pound, erase it and draw a pound in the “pounds lost” jar.
If you prefer to use kilograms instead of pounds, then edit the text.
To create a weekly weight loss tracker, simply record your weight each week on the next scale.
I have often spent weeks watching my diet and working out regularly only to find that I haven’t lost an ounce. It is so frustrating! Sometimes the scale doesn’t budge, but we are losing fat. Taking measurements before you start trying to lose weight can help you see progress even when the scale isn’t showing any.
I hate the scale. I try not to weigh myself but I always land up getting on it eventually. I know it is just a number but that number can determine my mood that day and affects my body image. I wish I had enough willpower to only measure myself and not weigh-in but I don’t. I used to ask my kids to hide the scale, but I always found it.
If you have started working out as well as eating healthy food, you might want to track your workouts as well as your weight loss. A workout journal can help you determine that your fitness is improving.
How often should you take measurements or weigh yourself?
Never weigh yourself daily. Weigh-in once a week. Weight fluctuates daily so weighing in every day will not give you an accurate picture and can be demotivating.
Take measurements once every two weeks or even two months if you can wait that long. It takes a while to lose fat and you won’t see a difference right away.
Keep track of your weight and measurements in your journal. You can use our free weight loss tracker printable to record your weight and measurements.
When you see a sudden weight loss or gain, take notes in your journal to understand the pattern. For example, after recording my weight and keeping a period tracker, I realized that one week before my period I gain 2 pounds.
When should you weigh yourself?
Weigh yourself first thing in the morning before you eat or drink anything. Use the bathroom before you weigh yourself. Either don’t wear anything or wear just underwear.
Where should you take measurements?
The lines on the body measurement tracker can be moved so you can decide what parts of your body you want to measure. These are the parts most commonly measured. You might want to make a note of where you measured in your weight loss journal so you measure the same place each time.
- Upper arm: Measure around the largest part of each arm.
- Bust: Measure the largest part around the chest.
- Chest: Measure just under your bust.
- Hips: Measure the biggest part of your hips.
- Waist: Measure around the smallest part of your waist.
- Thighs: Measure around the biggest part of each thigh.
Do you need to measure yourself or weigh in?
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. These can be helpful too to gauge progress.
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. You can keep them somewhere safe for your eyes only.
Do you have more printables for weight loss?
We also offer a free printable weight loss bullet journal that you can use to help motivate you and track your progress.