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WEIGHT LOSS
PLANNER
1 2 W E E K
START DATE
END DATE
30+ Digital Planners, Journals, & Trackers
Make it happen
M I L E S T O N E S
WEEK 01
WEEK 04
WEEK 02
WEEK 05
WEEK 03
WEEK 06
WEEK 07
WEEK 10
WEEK 08
WEEK 11
WEEK 09
WEEK 12
R E W A R D S
W H E N Y O U
F E E L L I K E
quitting
T H I N K A B O U T
W H Y Y O U
started
Write down 3 reasons why you started
1
2
3
LET'S START
THE GAME!
BEFORE
AFTER
A B E T T E R V E R S I O N
O F M E !
start weight:
01 02 03 04 05 06 07 08 09 10
Pounds Loss
Target Wight:
11 12 13 14 15 16 17 18 19
21 22 23 24 25 26 27 28 29
31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49 50
51 52 53 54 55 56 57 58 59 60
61 62 63 64 65 66 67 68 69 70
71 72 73 74 75 76 77 78 79 80
90
81 82 83 84 85 86 87 88 89
91 92 93 94 95 96 97 98 99
20
30
100
NOTES
Body Measurements
week 01 week 02 week 03 week 04
Chest Chest Chest Chest
arm arm arm arm
waist waist waist waist
hip hip hip hip
thigh thigh thigh thigh
calf calf calf calf
BMI
Notes
BMI BMI BMI
Body Measurements
week 05 week 06 week 07 week 08
Chest Chest Chest Chest
arm arm arm arm
waist waist waist waist
hip hip hip hip
thigh thigh thigh thigh
calf calf calf calf
BMI
Notes
BMI BMI BMI
Body Measurements
week 09 week 10 week 11 week 12
Chest Chest Chest Chest
arm arm arm arm
waist waist waist waist
hip hip hip hip
thigh thigh thigh thigh
calf calf calf calf
BMI
Notes
BMI BMI BMI
Body Measurements
Start
Chest
arm
waist
hip
thigh
calf
BMI
Notes
End
Chest
arm
waist
hip
thigh
calf
BMI
Goal
Chest
arm
waist
hip
thigh
calf
BMI
Weekly Weight
Week 01
Week 04
Week 02
Week 05
Week 03
Week 06
Week 07 Week 08 Week 09
Week 10 Week 11 Week 12
Notes
Step Tracker
Mon Tue Wed Thu Fri Sat Sun
week
01
week
02
week
03
week
04
week
05
week
06
week
07
week
08
week
09
week
10
week
11
week
12
SleepTracker
Mon Tue Wed Thu Fri Sat Sun
week
01
week
02
week
03
week
04
week
05
week
06
week
07
week
08
week
09
week
10
week
11
week
12
W e e k 1
I am confident
in my ability
to lose weight
Habit Tracker
Mon Tue Wed Thu Fri Sat Sun
Food Planner
Mon Tue Wed Thu Fri Sat Sun
Breakfast
Snacks
Lunch
Dinner
Fitness Planner
dist cal
time
focus area
Mon
Tue
workout
Wed
Thu
Fri
Sat
Sun
Breakfast
Snacks
Lunch
Dinner
Mon
Breakfast
Snacks
Lunch
Dinner
Tue
Calorie Tracker
meals workout
cal cal total notes
Breakfast
Snacks
Lunch
Dinner
Wed
Breakfast
Snacks
Lunch
Dinner
Thu
Breakfast
Snacks
Lunch
Dinner
Fri
Breakfast
Snacks
Lunch
Dinner
Sat
Breakfast
Snacks
Lunch
Dinner
Sun
Grocery List
Vegetables fruits
meat and seafood canned and dry goods snacks
pantry beverages
other
cdairy
frozen food
Notes
W e e k 2
I am not perfect,
but I am doing the best
that I can
W e e k 3
I will make
healthy choises
for my body
W e e k 4
I deserve
the happiness
and health
I am feeling
W e e k 5
Losing weight
is not
an impossible task
W e e k 6
I enjoy eating foods
that reward
my healthy body
W e e k 7
I allow myself
to feel good being me
W e e k 8
I am the creator
of my future
and driver
of my mind
W e e k 9
I accept myself
for
who I am
W e e k 1 0
I am constantly
developing healthier
eating habits
W e e k 1 1
I love
and care
for my body
W e e k 1 2
I can easily reach
and maintain
my ideal
weight
Maintain a food diary
1.
2. Drink a minimum of 8 glasses of water a day.
3. Spend time outside
4. Stretch a few times a week
5. Stretch 5 minutes when you wake up
6. Eat more whole foods
7. Take time for your hobbies
8. Enjoy the environment around you
9. Do something each day for yourself
10. 5 servings of fruit and veggies
11. Reduce your intake of salt and sodium
12. Eat a mindful meal
13. 30 minutes of movement
14. 10,000 steps daily
15. Take time for yourself
16. Avoid processed food
17. Limit your sugar intake
18. Get active
19.Drink herbal tea or green tea
20. Always chew your food properly. Don’t eat your food in a rush
21. Include different coloured vegetables and fruit in your diet
22. Sleep for at least six to eight hours a night
23. Go to sleep at the same time every night
24. Plank for 30 seconds
25. Eat real food
26. o what makes you feel good
27. Take the stairs instead of the lift
28. Exercise even if you only have 15 minutes
29. Never skip your breakfast
Habit Tracker Ideas

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12 Week Weight Loss Planner to help with planning weight loss

  • 1. WEIGHT LOSS PLANNER 1 2 W E E K START DATE END DATE 30+ Digital Planners, Journals, & Trackers
  • 2. Make it happen M I L E S T O N E S WEEK 01 WEEK 04 WEEK 02 WEEK 05 WEEK 03 WEEK 06 WEEK 07 WEEK 10 WEEK 08 WEEK 11 WEEK 09 WEEK 12 R E W A R D S
  • 3. W H E N Y O U F E E L L I K E quitting T H I N K A B O U T W H Y Y O U started Write down 3 reasons why you started 1 2 3
  • 5. AFTER A B E T T E R V E R S I O N O F M E !
  • 6. start weight: 01 02 03 04 05 06 07 08 09 10 Pounds Loss Target Wight: 11 12 13 14 15 16 17 18 19 21 22 23 24 25 26 27 28 29 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 90 81 82 83 84 85 86 87 88 89 91 92 93 94 95 96 97 98 99 20 30 100 NOTES
  • 7. Body Measurements week 01 week 02 week 03 week 04 Chest Chest Chest Chest arm arm arm arm waist waist waist waist hip hip hip hip thigh thigh thigh thigh calf calf calf calf BMI Notes BMI BMI BMI
  • 8. Body Measurements week 05 week 06 week 07 week 08 Chest Chest Chest Chest arm arm arm arm waist waist waist waist hip hip hip hip thigh thigh thigh thigh calf calf calf calf BMI Notes BMI BMI BMI
  • 9. Body Measurements week 09 week 10 week 11 week 12 Chest Chest Chest Chest arm arm arm arm waist waist waist waist hip hip hip hip thigh thigh thigh thigh calf calf calf calf BMI Notes BMI BMI BMI
  • 11. Weekly Weight Week 01 Week 04 Week 02 Week 05 Week 03 Week 06 Week 07 Week 08 Week 09 Week 10 Week 11 Week 12 Notes
  • 12. Step Tracker Mon Tue Wed Thu Fri Sat Sun week 01 week 02 week 03 week 04 week 05 week 06 week 07 week 08 week 09 week 10 week 11 week 12
  • 13. SleepTracker Mon Tue Wed Thu Fri Sat Sun week 01 week 02 week 03 week 04 week 05 week 06 week 07 week 08 week 09 week 10 week 11 week 12
  • 14. W e e k 1 I am confident in my ability to lose weight
  • 15. Habit Tracker Mon Tue Wed Thu Fri Sat Sun
  • 16. Food Planner Mon Tue Wed Thu Fri Sat Sun Breakfast Snacks Lunch Dinner
  • 17. Fitness Planner dist cal time focus area Mon Tue workout Wed Thu Fri Sat Sun
  • 18. Breakfast Snacks Lunch Dinner Mon Breakfast Snacks Lunch Dinner Tue Calorie Tracker meals workout cal cal total notes Breakfast Snacks Lunch Dinner Wed Breakfast Snacks Lunch Dinner Thu Breakfast Snacks Lunch Dinner Fri Breakfast Snacks Lunch Dinner Sat Breakfast Snacks Lunch Dinner Sun
  • 19. Grocery List Vegetables fruits meat and seafood canned and dry goods snacks pantry beverages other cdairy frozen food
  • 20. Notes
  • 21. W e e k 2 I am not perfect, but I am doing the best that I can
  • 22. W e e k 3 I will make healthy choises for my body
  • 23. W e e k 4 I deserve the happiness and health I am feeling
  • 24. W e e k 5 Losing weight is not an impossible task
  • 25. W e e k 6 I enjoy eating foods that reward my healthy body
  • 26. W e e k 7 I allow myself to feel good being me
  • 27. W e e k 8 I am the creator of my future and driver of my mind
  • 28. W e e k 9 I accept myself for who I am
  • 29. W e e k 1 0 I am constantly developing healthier eating habits
  • 30. W e e k 1 1 I love and care for my body
  • 31. W e e k 1 2 I can easily reach and maintain my ideal weight
  • 32. Maintain a food diary 1. 2. Drink a minimum of 8 glasses of water a day. 3. Spend time outside 4. Stretch a few times a week 5. Stretch 5 minutes when you wake up 6. Eat more whole foods 7. Take time for your hobbies 8. Enjoy the environment around you 9. Do something each day for yourself 10. 5 servings of fruit and veggies 11. Reduce your intake of salt and sodium 12. Eat a mindful meal 13. 30 minutes of movement 14. 10,000 steps daily 15. Take time for yourself 16. Avoid processed food 17. Limit your sugar intake 18. Get active 19.Drink herbal tea or green tea 20. Always chew your food properly. Don’t eat your food in a rush 21. Include different coloured vegetables and fruit in your diet 22. Sleep for at least six to eight hours a night 23. Go to sleep at the same time every night 24. Plank for 30 seconds 25. Eat real food 26. o what makes you feel good 27. Take the stairs instead of the lift 28. Exercise even if you only have 15 minutes 29. Never skip your breakfast Habit Tracker Ideas