The weight loss planner is an amazing tool for anybody that is on a weight loss journey. It helps you create a clear vision of your weight loss goals and keeps you motivated and accountable. I want you to get the most out of your planner so I’ve put together some tips below on how to fill in each page of the weight loss planner.
I think setting weight loss goals is super important. Goals give you a clear idea of what you want to achieve and there’s nothing more motivating than a sense of accomplishment. Remember to keep your goals realistic and specific.
Your short term goals should be goals that lead you towards your long term goals. For example, lose a certain amount of weight in 1 month or walk 30 minutes a day.
Your long term goals are where you want your journey to finish. So it could be your goal weight, fit into size 10 jeans or wear a swimsuit on the beach next time you’re on holiday.
Write down a list of things that will motivate you to lose weight. It could be to feel sexier in clothes or to go on the beach in a swimsuit rather than a t-shirt.
When you have days where you feel like giving up, refer back to your motivations and I promise they’ll give you a burst of motivation to keep going.
Rewarding yourself for each goal you achieve is fun but it also keeps you motivated for the long haul. Write down a list of rewards that you’re going to treat yourself to each time you achieve goals. Make sure the rewards are meaningful to you and not food-related. They could be as simple as a new lipstick or more extravagant like a holiday to Hawaii – which is mine!
DEAR ME, HOW I’M FEELING RIGHT NOW
Sit down in a quiet space for 20 minutes and really think about every aspect of your life that being overweight effects. Now write down a really meaningful, heartfelt letter to yourself about every single thing you just thought about. For me, it was that I couldn’t fit into fashionable clothes and my feet were constantly aching. Another huge one that still upsets me 6 years later, is when I went to Hawaii for my Wedding / Honeymoon there was a beautiful infinity pool at the hotel we were staying at. The weather was warm and perfect and I really wanted to go into the pool, but I didn’t step one foot into it because I thought everyone would be starring at all my wobbly bits. That was, and still is a huge motivation for me.
For me, writing my “dear me” letter was so emotionally challenging. When I read it back to myself I couldn’t help but cry, I remember thinking “ I don’t want this fat to be such a negative part of my life anymore”. It may be hard for you to write this letter now but as you start losing weight, read this letter once in a while and you’ll find things will gradually start diminishing from the letter. Your dear me letter will be something you never want to lose as it’ll be a constant reminder of how you felt when you were over-weight and trust me, you’ll never want to go back there again.
DEAR ME, A LETTER TO MY SLIM SELF
This is more of a light-hearted letter to yourself. It’s the same concept as the previous letter but instead of writing about how you feel now, I want you to imagine that you’re at your goal weight and feeling on top of the World. Now write about how you’re feeling as the healthier, happier version of you. It could be about how sexy you look and feel in your skinny jeans or how everyone is complimenting you on how AMAZING you look.
When you’re having a bad day or need a little motivation, read this letter and it’ll give you a spur of motivation and put a smile on your face at the same time.
WEIGHT LOSS CHART
Once a week stand on your scales and record your weight. In the + / – section record how much weight you lost or gained for the week. Under total loss add up how much weight you have lost in total so far. I recommend to weigh yourself on the same day and at the same time each week.
Once a week measure each part of your body. Some weeks you may not lose weight on the scales, but you may lose inches off your body.
GOALS FOR THE WEEK
Write some goals that you want to achieve this week. Remember to be specific and choose goals that will help you reach your long-term weight loss goals.
In the daily habit column write down some habits you want to impliment into your day. It could be to drink 2 litres of water or to go on a daily walk. Each day that you complete your habit, colour in the little circle. The aim is to have every circle coloured in by the end of the week
Personally, I think taking an hour a week to sit down and plan your meals is one of the most important things you can do on while on a weight loss journey. It not only keeps you focused through-out the week but it makes grocery shopping so much easier because you know exactly what ingredients to buy, and you’re less likely to add that pack of chocolate biscuits into the trolley.
Writing out a shopping list will help save you time and money when you’re wandering around the grocery store. I take a picture of the page with my phone, so I don’t have to bring my planner to the shop with me.
Each week plan the exercises that you want to do for the week. Even if it’s just a 30-minute walk, 3 times a week, that’s better than nothing. Don’t forget to tick or colour in the box on the right hand side once you complete your work-out.
Write down the day of the week in the box next to food diary section. Every single thing that you eat and drink, write it into the food diary. It will help to keep you accountable and mindful about what you’re eating and drinking. If you have a week or 2 where you don’t lose weight, you can read through your food diary and see what changes you can make for the following week. Remember to be honest with yourself, it affects no-one else but you.
This is one of my favourite pages because it acts as a little summary of your week.