Can you imagine having the perfect body and weight you’ve always dreamed of? Every time I decide to take care of myself (everyone's New Year's resolution, right?), life throws a curveball, and my weight loss or fitness goals get sidelined. Suddenly, you lose motivation and feel like you’ve hit a wall. Can you relate? Staying motivated and consistent is the secret sauce, but what’s the best way to get there? This free printable weight loss journal could be your best friend in keeping you inspired and on track! Here are some exciting ways to use this weight loss journal/planner.

1. Weight Loss Goals

There’s nothing more exhilarating than setting specific goals for yourself. Envision your weight loss journey. Create a vision board or jot down your end goals, then break them into smaller, achievable milestones. Is weight loss your target? How much weight do you want to shed? Or is your aim to lose fat and gain muscle?

For example, my big goal is to lose fat and build muscle for a healthier lifestyle. So, I set smaller, bite-size goals, like tracking my food for a week to see what needs tweaking or committing to strength training three days a week for a month to observe changes in my mood and physique.

2. Weight Loss Journal

Journaling is an underrated but powerful motivator. What should you journal? It depends on your goals, but generally, track your exercises, meals, and daily water intake. Journaling is not only therapeutic but also helps you see how much you’ve accomplished, which boosts motivation.

This free printables (PDF file) for your fitness journey will help you set goals, journal, and track everything you need (water tracker, habit tracker, and more). It's your personal wellness roadmap! (Personal use only)

3. Planning

Regular journaling is crucial, but planning is the game-changer. Use our fitness journal/planner to map out your weekly workout plans so you know what to expect and can gauge your exercise routine and goals. Meal planning is a cherry on top—healthy food eating is more than half the battle.

4. Body Measurements

On days when it feels like nothing has changed, look back at your measurements! Track your sizes at the start of each month. (Do it first thing every month!) This printable journal helps you keep all your body measurements in one place. The bonus page allows you to track weekly weight loss by logging your weight each week.

This weight loss tracker journal will help you lose weight and focus on progress. The most important thing is to keep up with the progress, even if you miss a few steps. It's okay—life happens! Embrace the process and keep doing things that fire you up!

One more tip to stay motivated:

print any motivational quotes that resonate with you! I have “Align your actions to your goals” on my wall. What quotes ignite your spirit? Display them so that on tough days, you can glance at them and stick to your plan. 

Here are 10 fitness motivational quotes to inspire and energize your fitness journey:

1. "The only bad workout is the one that didn't happen."
2. "Sweat is just fat crying."
3. "Don't count the days, make the days count."
4. "Your body can stand almost anything. It’s your mind that you have to convince."
5. "Push yourself because no one else is going to do it for you."
6. "Success starts with self-discipline."
7. "Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle."
8. "Strive for progress, not perfection."
9. "Fitness is not about being better than someone else. It’s about being better than you used to be."
10. "What seems impossible today will one day become your warm-up."

These quotes can help keep you motivated and focused on your fitness goals!

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