How to make a Weekly Weight in Template【Download Free PDF】

One of the biggest problems globally is food and the disorders that can be generated by not having a good diet or record of meals daily. It is essential for those with an unbalanced diet because we often arrive late from work and prefer to order fast food.

This fast food is high in fats, flour, and sugars, so by creating a weekly weighing plan, you can change your eating habits and stop eating products that harm your life without you even realizing it. In the most extreme cases, you can become overweight since obesity is a disease that most affects Americans.

What is a weekly weight in a template for?

Just as you organize your daily activities in your agenda, the excellent idea is to do the same with the meals you will eat during the weeks. It may seem overwhelming since you may need to follow more strictly what you set out to do. That is why tracking what we eat and when we do it is necessary.

A healthy eating guide will allow you to create a much healthier habit, accompanied by at least 40 minutes of daily exercise. This monitoring of your meals will help you to control your weight. Still, it is essential that, in case you suffer from any pathology, you consult a nutrition specialist beforehand to know what your ideal weight should be, what to eat and when to do it.

In addition, you will be able to know how many pounds you should lose (or gain) depending on your health. Setting goals is one of the most effective methods to achieve something, which is why a monthly weighing plan will significantly help you achieve your goals.

What to include in a weekly weight loss tracker?

There are thousands of ways to create a template to track your weight. You can use one of the weekly weights in the template we will provide below. Before starting your weekly weight tracker, we recommend you set a goal of how many pounds you want to lose or gain and write it at the top, next to your current weight.

You can divide the number of pounds you want to lose per week to reach a weight at the end of the month.

Setting goals is the main thing you should write in your Weekly Weighting Template. This way, it will help you to motivate yourself. You can also include the ideal weight next to the weight you want to reach for the week. Remember that losing weight all at once is not good, but this should be done gradually and with patience. Otherwise, it could cause the famous “rebound effect.”

As you will see, there are infinite ways to create a weight loss program, but you can help yourself with our templates. In addition, it is scientifically proven that a weight loss plan can be much more effective than any other method since you will keep track of your weight and, if you prefer, your daily meals.

Remember to make a section to note the time you have exercised, something essential in weight loss and healthy living.

Tips to add to a weekly weight in a template

There is no perfectly planned monthly weight method. Still, there are sections into which the template can be broken down to make it easier to track your weekly weight and encourage yourself to keep going with motivational quotes or write down your goals.

You can consider some key elements to creating an excellent weekly weigh-in plan. While it may vary depending on the individual, we recommend that you include the following components:

1. Realistic Expectations

Write realistic goals that you know you can achieve. Don’t push yourself too hard. It takes time, and you need to be careful. Be realistic and set short-term, week-by-week goals. Go one step at a time, or you might regret it later, as many studies prove that, after the second week of losing weight steadily, the person can binge and gain up to double the weight loss.

2. Personalized diet

You can include different spaces to write down what you eat at each meal during the day. Remember not to be demanding with yourself; pretend that you are not doing a diet but are changing your eating habits and starting to take care of yourself.

3. Give yourself an allowance

Going on a “diet” is very stressful and anxious, but you can choose foods that can help you lose weight without removing them from your eating plan. If you drink a glass of soda every night, it would be hard to give up that habit, but you can do it if you go little by little.

Keep including your glass of soda, but instead of every day, do it four days a week, and lower the dose little by little. There is no need to rush.

4. Modify your routine

Physical activity is essential to stay healthy. In case you do it frequently, keep it up. If you don’t exercise, you should start small. You will see that you will improve your physical condition and it will help you, together with your new eating habits, to lose weight gradually.

5. Weight control

In the Weekly Weight in Template, the main thing is to keep track of your weight, but don’t get obsessed. Write down the weight you are losing, week by week, and at the end, you will see the results. This way, you can verify if you are meeting your goals or if you have to modify what needs to be fixed for you.

6. Meal tracking

In addition to weighing, it is an excellent idea and highly recommended. Writing down the meals you eat in a day can help you follow the same eating pattern. You can even write down the calories of each meal to get an average of what you should eat to avoid exceeding the recommended limits.

7. Perseverance and commitment

While the eating plan has “physical” results, it also has psychological effects, and you must be strong to meet your goals. If you need help from your partner or the person you live with:

  1. Ask for it.
  2. Ask them not to eat such a thing in front of you if necessary.
  3. Explain that you want to lose weight and that you can’t see them eating a hamburger, for example. If they are supportive, they won’t have a problem with it.

Don’t give up! You must have accountability to meet your goals; no one else will do it for you. Focus on exercising and following your Weekly Weight in Template.