Fitness Journal.pdf

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Easy
Weight-Loss
Tracker
Studies* show that by simply tracking your food intake, you’ll lose
more weight! In fact, people that chart their progress in a food diary
lose up to 2X more weight than people who don’t track their food at
all. By tracking your caloric intake, energy level, mood and weight,
you’ll be more mindful of your progress and stay on track to reach
your goals!
What are you waiting for? You’ve got the tools to help you succeed,
start today! Track your progress and you will see results.
*Hollis, J.F American Journal of Preventive Medicine, August 2008;
.
vol 35 (2): pp 118-126.
2
MONDAY
Morning
Time _____:_____
Calories Energy Mood
LOW
MED
HIGH
Total:
Weight
Afternoon
Time _____:_____
LOW
MED
HIGH
Total:
LOW
MED
HIGH
LOW
MED
HIGH
Today’s Date
WEEK
1
/
Water
(8 oz. glasses)
Evening
Time _____:_____
LOW
MED
HIGH
Total:
LOW
MED
HIGH
Snacks
Time _____:_____
Time _____:_____
Time _____:_____
Total:
LOW
MED
HIGH
LOW
MED
HIGH
Total for the day:
LOW
MED
HIGH
Exercise Log (Energy During Workout)
Calories
Duration Burned
3
Total:
1
Morning
Time _____:_____
MONDAY
Calories Energy Mood
LOW
MED
HIGH
Total:
Weight
LOW
MED
HIGH
Today’s Date
WEEK
1
/
Afternoon
Time _____:_____
LOW
MED
HIGH
Total:
LOW
MED
HIGH
Water
(8 oz. glasses)
Evening
Time _____:_____
LOW
MED
HIGH
Total:
LOW
MED
HIGH
Snacks
Time _____:_____
Time _____:_____
Time _____:_____
Total:
LOW
MED
HIGH
LOW
MED
HIGH
Total for the day:
LOW
MED
HIGH
Exercise Log (Energy During Workout)
Calories
Duration Burned
4
Total:
TUESDAY
Morning
Time _____:_____
Calories Energy Mood
LOW
MED
HIGH
Total:
Weight
Afternoon
Time _____:_____
LOW
MED
HIGH
Total:
LOW
MED
HIGH
LOW
MED
HIGH
Today’s Date
WEEK
1
/
Water
(8 oz. glasses)
Evening
Time _____:_____
LOW
MED
HIGH
Total:
LOW
MED
HIGH
Snacks
Time _____:_____
Time _____:_____
Time _____:_____
Total:
LOW
MED
HIGH
LOW
MED
HIGH
Total for the day:
LOW
MED
HIGH
Exercise Log (Energy During Workout)
Calories
Duration Burned
5
Total:

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