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Below are 4 printable weight loss charts and logs available as free downloadable PDF files.
Hint: These logs work great in combination with the Fitness Progress Charts available in the Microsoft Office Template gallery (see the links at the bottom of this page). The printable weight loss chart allows you to manually graph your weight over a period of 9 weeks. Using this spreadsheet, you can take the data you've recorded on your hand-written weight loss logs, enter the data into the spreadsheet, and see the results plotted on the graph. This weight loss tracker template lets you create and customize your own weight loss chart. When you track your weight, you should be consistent with the time of day and what you are wearing to avoid large fluctuations.
Weight Chart at halls.md - Example of using Excel to create a chart of your weight over time. Printable Weight Loss Chart - at myfit.ca - Includes columns for calorie intake and other info.
Healthy nutrition is especially important in the childhood years as these are critical periods for growth and development. When introducing new food items to your child, do so in small portions gradually over a period of time.
Do a little brainstorming and come up with appealing food presentations that will whet your child’s appetite. In addition, during meal times, try not to let your child be distracted by reading, watching television, or toys at the table.
While you try to get your child to eat healthily, remember to set a healthy example yourself as your child will pick up healthy food habits from you! A running log is essential for tracking your daily progress and accomplishments, whether you are running to stay fit, lose weight, or training for a triathalon or marathon. The printable running log or walking log may be all you need, but you can also download the Excel version to customize it for your personal use.


This Running Log spreadsheet helps you track your daily running or walking progress, including distance, time, heart rate, and route information. The workbook contains a Running Log worksheet, Walking Log worksheet, as well as a Race Log, each on a different worksheet. Run Type or Walk Type - Example run or walk types that you might enter into your running log include Training, Light, Moderate, Vigorous, Hike, Hill(s), Intervals, Long Steady Distance, Marathon, or Race. Pace - Strictly speaking, pace is another word for speed, which is distance divided by time. Minh Tan's Running log - A clear and concise excel running log that also takes your data and creates graphs showing distance, pace, time and more.
Disclaimer: The worksheet and information on this page should not be construed as medical advice. The printable weight loss charts includes trend lines for losing 1 and 2 pounds per week, making it easy to set your fitness goal and gauge where you are at all times.
The logs include columns for recording your weight, the amount of time you've exercised (the 'Exe' column), and the number of calories consumed during the day (the 'Cal' column).
The gridlines in the graph are in 1 pound and 1 day divisions, to make it easy to quickly mark your weight on the graph.
Your body looses a lot of water over night, so weighing yourself right when you get up may look good in the numbers, but is more a reflection of water loss, but if you do weigh in in the mornings, do that consistently. Food preferences are also generally acquired during these early years, so it is essential to inculcate positive dietary habits from young.
Set your child on the path of optimal growth and good health by helping him to cultivate healthy eating habits. Have a variety of food from the four different food groups namely rice and alternatives, fruit, vegetables, as well as meat and alternatives. For example, “little Os” for O-shaped cereals, “snow white tofu” for beancurd, “banana wheels” for banana slices, “carrot swords” for thinly sliced carrots. Fruit and yogurt is an example of a healthy and nutritious food-and-dip combo that you can serve.


Younger children can perform easier tasks like washing vegetables or scrubbing potatoes, while the older ones can measure ingredients or do the mixing and stirring.
However, it is also common to record your pace as the amount of time required to walk or run a specific distance, like a 6-minute mile or a 2-minute lap. Our printable weight loss logs will help you track your weight, your exercise time, calorie intake, and other measurements. The logs were designed to allow you to fold the paper in half (or quarters), making it easy to store your log near your scale or in your pocket. Write your current weight in the 'Start Weight' field and in the Day=0 line in the log below the chart. You may even want to see a doctor before you start, so you can see how other aspects of your health change as you lose weight, like blood pressure, cholesterol, resting heart rate, and percentage of body fat.
Our running log is very simple, but it also allows you to track the temperature, shoes you were running with, the type of run, and a description of the route. Unless you are carrying a GPS device, you can't easily track your speed as you run or walk, but you CAN check your TIME as you complete laps or hit mile markers. You may also want to refer to our Ideal Weight Chart and BMI Chart for related information.
You will also need to write your current weight on the line next to the (+0) value on vertical axis, and the corresponding weights for (+5), (-5), (-10), etc. Research has shown that liking for an unfamiliar food item can be encouraged by increasing exposure to the food.
The environment and conversations during meal times should be pleasant, safe, relaxing and happy, so that your child will have a positive association with food. In this way, your child will learn to love and treasure enjoyable moments while having meals.



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