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Weight Loss Tracker Template – Free to Help You Gain Control and Hit Your Goal

Recording your weight loss milestones and being able to see your achievements on paper will work well to give you the motivation to push harder.

There are a variety of things you can include in your weight loss tracker template to get you excited for the journey and proud of yourself after every target is hit.

What information is necessary, can give you a morale boost, and feel more confident in hitting your goal?

We have a printable weight loss tracker template for you to save you the work, or you can customize one with our helpful tips below!

How to Set Up Your Weight Loss Tracker Template

Set Up Your Weight Loss Tracker

There are unlimited ways to set up your weight loss tracker.

You can do it daily, weekly, or monthly. We find that recording information per week is the best approach, so we will focus on providing a blank weekly weight loss tracker template, but we will provide monthly ones as well.

If you are someone who prefers to go by month but you like our weekly templates, you can easily combine multiple ones to create a monthly personal goal calendar.

Losing weight healthily will require a combination of dietary changes and a workout routine. The best way to reach your goal (or to understand why you haven’t) is to make sure you are not only recording the results, but also the process as well.

What do we mean by that? Read on to find out!

Weight Loss Tracker Printable Basics

weight loss tracker printable

The most basic weight loss template will include the bare minimum, such as:

  • Your starting weight
  • Your goal weight
  • Space for each milestone (you set this yourself)
  • Amount lost and gained between each day
  • Dates
  • Notes section

This structure will give you the foundation to build on, in order to create a more comprehensive printable. You can get creative, add and subtract any necessary information you find may or may not help you, and make it into something fun.

We find that a free printable weight loss colouring chart is very useful, especially since it’s colour-coded for visibility.

Extra Tips

In order to make the most out of your weight loss tracker and to gain the most accurate results, we recommend relying on an exercise tracker or smart sportswatch. These devices can help you count calories, steps, and keep an eye on your vitals.

Sleep quality is also paramount to your weight loss success, and some smart sport swatches can also track your sleep.

Weight Loss Printable Goal Selection

weight loss goal

Be SMART about your goals. It’s not a clever way to select your milestones, but SMART is an acronym by which you should plan your goals around.

What’s great is you can use the SMART goals concept to plan any kind of target, even a bucket list and personal goals.

SMART stands for Specific, Measurable, Achievable, Relevant and Time-Bound. What do these terms mean and how do they come into play? Let’s see.


The S in Smart stands for specific, which means you have to be very clear and detailed when you outline your goals.

Wording something specifically will paint a more defined picture in your mind, and writing it down will push you closer to achieving your goal.

If you believe in the power of manifestation, then you will know that writing down or being able to visualize your goal in the form of pictures, etc., will increase your chances of being successful.

An example of being more specific in stating your weight loss goal is instead of writing down a broad term such as “I want to lose weight”, say “I will lose 10 pounds”.

To determine a specific goal, ask yourself these questions:

  • Who? Who is involved?
  • What? What do you want to achieve?
  • Where? Where will this take place?
  • Why? Why is this goal important to you?


Your next challenge is to create measurable goals. You want to be able to measure your goal. An example of this is to lay out how you will quantify your goal. Ask yourself these questions:

  • How much?
  • How many?
  • When?


This is an important one, as it will make or break your efforts. You have to set an achievable goal. Yes, we can do most things we set our minds to, but some may take years or half a lifetime (think becoming a millionaire).

In the meantime, you can break down the large overall goal, such as becoming a fit and slender person, into smaller ones, such as losing however many pounds per week.

Achievable goals will answer questions like:

  • What does it take for me to attain this goal?
  • What do I need to do and what blockers do I have to overcome?


Is the end goal you set relevant to you, and does it fit into your life and with other goals? It’s so easy to lose motivation halfway (or even before you start) your weight loss journey.

We have seen so many New Year’s resolutions to become healthier and fitter just abandoned before Valentine’s Day.

A good way around this is to make sure the goal is relevant and important to you. There are many things to consider in this category such as:

  • Does this goal matter to you?
  • Is it the right time to try?


You may have already outlined some time targets during the Specific and Measurable steps, but it’s time to really solidify the time frame when you get to the end of your SMART goals.

You have to set short-term and long-term deadlines, which can help you reach the overall big picture goal we talked about in Achievable.

  • When is your end target?
  • What can you do today?
  • What can you do this week?
  • This month?

Cute Weight Loss Tracker Printable Options

It’s not always easy to come up with ideas, especially since most of your efforts are going to your achievement journey.

Let us help you out with these weight loss tracker ideas for what to include to help you customize your own weight loss tracker, or you can skip this and use our ready-made printables.

The Weekly/Monthly Tracker

  • 2 Measurements of your body (chest, waist, hips) one to fill in at the beginning and one at the end of the week/month
  • Space to record your weight every day
  • You can also include a meal plan or diet tracker

The Daily Weight Loss Tracker

  • A section for weight
  • A section for exercises done
  • A section for meal contents

*Having this information daily can help you tailor an exercise routine that suits you and helps you get a picture of what you’re consuming.

The Overall Weight Loss Goal Chart

This is a much broader weight loss tracker, one that can go by month. It can come in various designs too, as long as you include the following:

  • Your weight
  • A time frame (weekly or monthly)
  • A graphic progress bar (here is where you can get creative) for measurement to color in as you progress with your goal

Final Thoughts

We commend you for undertaking the difficult goal of losing weight. Whether you’re doing it for aesthetic or health purposes, it’s important to complete the weight loss incrementally and healthily.

We are glad to help you along this journey with some fun weight loss templates that can hopefully make a strenuous time more fun.

Remember, you can customize our or your own weight loss tracker template however you wish!