How do you create a weight loss chart?

You could create a graph like I did, with weights on the vertical axis and dates on the horizontal axis. Each time you lose a pound, you can color in a blog on the corresponding date. Alternatively, you could draw a picture and break the picture into numbered blocks with how many pounds you want to lose. Each time you lose a pound, color in the corresponding block. It's a fun way to stay motivated during the long weight loss journey.

How do I reward myself to lose weight?

The key to rewarding yourself for hitting a weight loss goal is to make sure it's non-food related. Don't celebrate a 10-pound weight loss with a piece of cake! You'll end up going backward! Instead, treat yourself to something you want - new clothing, a pedicure, a day to relax, a new book, or taking an extra-long nap. Enjoy date night with your significant other doing an active activity - mini golf, bowling, go-carts, or escape rooms are all fun date nights. Make a list ahead of time so you know what you are working towards.

Weight Loss Coloring Chart: One of the Best Ways to Stay Motivated

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After contemplating a few ideas, I decided to create a weight loss coloring chart to stay motivated. I like coloring, so I decided to tap into something I already love as a mini reward for losing weight. It’s exhilarating when I get to color in another few blocks on my chart. The weight loss coloring chart makes me want to keep going because it’s colorful, pretty and gives me a mini-reward.

Creating My Weight Loss Coloring Chart

One of the first things I decided was that 50 pounds were my first medium goal to lose. I broke that into smaller, 10-pound mini-goals as well to keep me on track. Sometimes when you look at a large amount of weight you want to lose, it can be overwhelming. It’s much easier to break it into medium and small goals. Losing 50 pounds seems way more doable to me than losing 268 pounds. I knew I wanted my weight loss chart to track the first 50 pounds I lost.

I used a spreadsheet program and created a graph that had weights on the left-hand column, weigh-in dates on the horizontal axis and inspirational phrases on the right-hand column. Some of the phrases I used were: Great job! Incredible! Half-way there! and Awesome!

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At the bottom, I left spaces to write what my goal is (to lose 50 pounds before surgery), my why (to be healthier for my family) and what my reward is for losing weight (weight loss surgery). It lets me see exactly where I am on my weight loss program and make adjustments if needed.

My Chart

Every Monday after I weigh myself, I color in the number of blocks that corresponds to my weight loss on the appropriate date column. I also used colored pencils and color in the inspiration phrase(s) that correspond to my weight loss for the week. I LOVE, love pulling out my weight loss chart on a Monday and coloring in my progress.

On March 26, 2018, my weight loss coloring chart looked like this:

How My Weight Loss Tracker Helps

I know from experience that I can lose the first 20 to 30 pounds pretty easily, but beyond that, it gets much more difficult. I typically hit a wall and end up giving up because I don’t think it’s working anymore. The truth is I stopped working on the lifestyle changes I was attempting.

When I hit a plateau now, l take a look at my weight loss coloring chart to remind myself of my goals and how far I have come. I also decrease the number of calories I am eating and increase my physical activity to push past the plateau. This time is different because I have a plan of attack for when I hit that dreaded stall. And it happens, especially the closer I get to my goal weight. It’s taking more and more effort to drop the pounds. However, looking at my chart reminds me of all I’ve overcome so far.

I Wish I Had This When I Started

I’m very much a visual person, and I know that about myself. Seeing and writing my goals down on paper gives me a sense of urgency to make sure I am working on my goals. I try to do something every day that gets me closer to my goals. Whether it’s tracking my food or getting in a good workout, I know that if I have my goal written down with a deadline, I’m going to work my tail off to achieve that goal. Seeing my weight loss goal on paper with a deadline keeps me motivated to achieve that goal.

Other Ways to Track Weight Loss

There are a lot of other ways you could track your progress too. You could get two jars, fill one with 50 marbles (or the number of marbles to correspond to the number of pounds you want to lose) and leave one empty. As you lose the pounds, move one marble per pound over to the empty jar. Slowly, the one jar will get empty, and the other one will get filled. (I did this tracking method when I got down to my last 75 pounds to lose!)

Click next to learn other ways to track your weight loss!