Twelve weeks, one page at a time. Set your start weight and your goal, weigh in once a week, review your week honestly, and keep the whole journey in one place.
11 printable pages · PDF · completely free
Losing weight is simple on paper and hard in real life. What kept me on track was not motivation — it was writing everything down. My weight, my target, my weekly numbers, and an honest review of the week I had just had. When it is on paper you cannot lie to yourself, and you can see exactly where the problem is.
This is that same process, laid out for you to print and use for the next 12 weeks.
Step 1
Write down your start weight, your goal weight, your start date and your target date. Work out how much you have to lose in total and roughly how much you want to lose each week. Then write your real reason for doing this — the one you will read on the hard days.
Step 2
There is a commitment line for you to sign and date. You are committing to stick to your plan, stick to your diet, and see the process through to the end with full dedication.
Step 3
Pick one day of the week and weigh in on that same day every week, first thing in the morning. Record the weight in the 12-week table along with the change and your running total.
Step 4
Two weekly reviews sit on each page. A few honest lines each week: what went well, what got in the way, and the question — do I need to improve on something next week, and if so, what is it?
Step 5
My own advice on calorie deficits, tracking with MyFitnessPal, preparing your food, eating food you actually enjoy, sleep and hydration, and how treats can still fit inside your calories.
Print it and keep it somewhere you will see it — a drawer, a folder, the kitchen. Pair it with the Weekly Food Plan so the food side is planned before the week starts.
My own journey
I did not do this with a shortcut or a magic plan. I did it by tracking, preparing my food, weighing in every week and refusing to quit when a week went badly.
Want more than a workbook?
If you want proper weight loss assistance — someone helping you plan your food, set up your tracking, and hold you accountable week after week — you can work with me directly on a monthly rolling basis. No contracts. Stay as long as it is helping you.
See how we can work togetherPrint it, fill in page one today, and pick your weigh-in day.