Tracking Your Progress What gets measured gets managed. So, it’s imperative that you measure your progress and keep a close eye on your diet and training. The first thing you’ll need to do is weigh yourself on a weighing scale. You should do this once a week on the same day and at the same time. Do not weigh yourself daily because your weight will fluctuate and it can be demoralizing.

Once a week will do and it will reflect any weight loss. Do note that the scale weight only gives you a general idea but it is not indicative of body composition. For example, if you lost 3 pounds of fat and gained 2 pounds of muscle, the scale will only show a loss of 1 measly pound. This can be very misleading. You’d actually have made good progress and will look different since fat takes up a lot more space than muscle.

That is why you also need to take photos of your body once every 2 weeks. With photos, the difference in your appearance will be more evident and you’ll feel more motivated. Many people are much more amazed to see before and after photos instead of just a difference in numbers on a scale. If possible, get your bodyfat percentage measured. You can ask your doctor to do this and he or she will probably use calipers to determine your bodyfat percentage. This is an accurate measurement to go by and your goal will be to lower your bodyfat percentage to what’s ideal for you.

Using a tape measure to record down the measurements of different parts of your body is helpful too. You can encircle the tape around the middle of your thigh, your arm, hips, chest, etc. It’s important that you measure the same places in future to keep things accurate. With time, you’ll notice the inches dropping. Even if the scales show no difference after 2 weeks of exercise, the tape measure will definitely show you if you have become smaller. Muscle is a lot denser than fat and takes up much less space.

In the first 3 to 4 weeks, it may seem like the results are slow. Losing a few pounds here and there may make it all seem like a total waste of time. You must understand that there are changes happening in you. The body is adapting. Your metabolic rate is increasing. The body is starting to tap into its fat stores for fuel. All this is happening on the inside but you do not see obvious results on the outside.

This discourages the majority of women who quit on their weight loss program within the first month. Most give up after 2 weeks! The take a break and go back to their poor eating habits and sedentary lifestyle. 2 months later they decide to lose weight again. When does it ever end? This is the biggest mistake. You’ve just turned on the ignition and before the pedal hits the metal, you’ve given up. Motivation is what gets you started. Habit is what keeps you going.

When you embark on a weight loss journey, give yourself an end date 90 days later. Do not stop before you reach that 90 days or you reach your weight loss goal. There may be occasions where you slipup on your diet. There may be times when you skip your workouts. There may even be weeks where there is no change in weight. Despite all these, keep going till you reach the 90-day mark. If you hate starting over, stop giving up.

Three months from now, you will thank yourself. Do not give up on yourself and kill off your weight loss dreams before they have time to bloom. Most visible weight loss can be seen after 90 days. That’s about 3 months. You absolutely must give yourself 3 months. Track your progress weekly and if things don’t seem to be changing for the better, tweak your workouts and diet. This is the best way to lose weight without losing your way.

Writing down your fitness activity and your nutrition is a great way to keep yourself accountable to your goals. It helps you stay honest with yourself about whether you’re sticking to a fitness or diet plan, and allows you to keep track of what works for you and what doesn’t.

To get the most out of your journaling, here are a few things to keep in mind:Try to record every day.

Even if that means you journal about why you didn’t work out, stick to it!

Set a reminder to record for 5-10 minutes- before bed is a great time to do it!Be honest!

Start your fitness journey off on the right foot, keep track of your progress with a fitness journal! CHECK OUT THE JOURNALS BELOW

Stick To The Plan Nutrition and Fitness Journal: Diet, Exercise, Weight Loss, Motivation Tracker for Women

“Stick to the Plan” is a comprehensive fitness and nutrition journal designed exclusively for women who are determined to achieve their health and fitness goals. With this journal, you can track your weight loss progress, set achievable fitness targets, and maintain a healthy diet plan. This journal provides daily prompts for meals, water intake, exercise routines, and other important health metrics.

It will help you stay accountable and on track with your fitness goals. Whether you are a beginner or an experienced fitness enthusiast, “Stick to the Plan” is your ultimate guide to achieving a healthier and happier you. With its user-friendly design and motivational quotes, you will be inspired to stick to your plan and make meaningful progress toward your fitness goals. Start your journey towards a healthier lifestyle today.

Project: ME | 12 Month Weight Loss Journal: Track your progress & healthy habits with fun visuals

PLEASE NOTE – I strongly recommend choosing pens, pencils & markers that will not bleed through the pages of this paperback journal.

If you love the idea of a weight loss journal to help you on your weight loss journey but aren’t sure how to start, then you’re in the right place! There’s no start date, so jump right in and start tracking your progress any time.

This 12-month journal comes complete with premade tracking tools and fun visualizations to help you reach your goals while saving you the time of drawing out pages yourself. But for those who prefer to start from scratch, at the back of this journal you’ll find 15 blank dotted pages to let your creative juices flow.

MEASUREMENTS

• Track your body measurements month-to-month.
• Chest, arm, waist, hips, thigh

WEIGHT TIMELINE

• Plot your monthly weight loss on a graph.
• Jot down your milestones and rewards as you crush those goals.

POUNDS LOST JAR

• Color in your lost pounds on the star jar.

GOALS

• Put those goals in writing!
• Have a vision of where you want to be in the short term and long term.

WEEKLY WEIGH-IN

• Record your weekly weigh-in through the year (52 weeks).

HEALTHY HABITS

• Plan your daily meals.
• Track your daily fitness goals (exercise, steps, sleep).
• Color in your water intake each day.
• 365 days of tracking on 52 weekly pages

BLANK DOTTED PAGES (15)

• Unleash your creativity as you put your thoughts on paper.
• Track your general wellness and self-care goals.

My Weight Loss Health Journal

This is a fully functional 92 page Weight Loss Health Journal that will help you with meal planning, habit tracking, and motivation to lose weight for good! This 9 week journal has daily pages for tracking your food, water, and exercise as well as your mood, motivation, and daily reminders for mindfulness and gratitude. It is proven that a written journal will help to keep you on track and keep you moving toward your weight loss goal. Bad habits can be broken and good habits can be formed! You can do this!