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Free Printable Blank Weight Loss Chart Template Download

Types of Charts

There are many different types of weight loss charts available, all of them are going to depend on your needs.

 The most basic ones give you an area to record your weight every day, or sometimes once a week. The idea is that this will motivate you to keep track of your diet, and to keep up exercise as you have to report to yourself each day of the week.

The second type of chart allows you to keep track of your calories each day. Sometimes it will also allow to record whether or not you did your exercise for the day. These charts are more in depth, and require a little bit more work to keep up. It is however, an easy way to keep track of your diet, so that you can ensure that you lose weight.

The third type of chart is one that allows you to track your intake of vegetables, fruits, meats, dairies, and oats. Basically it lets you keep track of your servings according to the food pyramid. This chart isn’t seen as much, however it can be a useful tool, especially if you’re trying to lose weight and live healthily. These charts are also a lot more detailed, and they do take some work so that you can keep track of things,   however, they work well.

Where Can I Download Weight Loss Charts?

The best place to get most of these charts is just off of this website here. Download a printable weight loss chart and start keeping track of your goals. This is a great way to keep track of things and to keep you motivated.

However, if you are looking at customizing things to your own needs, then you should probably use a program like Excel. Excel is perfect at allowing you to keep track of data, especially data that your going to want to compare from beginning to end.

The other great thing about excel is that it is very easy to scale. This means that you could keep track of your weight loss for years all on the same spreadsheet if you really wanted to. It also makes it easy to search through things and find the information you’re looking for quickly.

If however, you feel like Excel is too complicated for you, you can create your own chart in Microsoft Word as well. You can then print out your chart and start to fill it out. While this is a little bit more tedious than excel, it can make things easier for people who are less tech savvy.

It also is great for people who like to keep physical copies of all of their information. If your main goal though, is to get your own weight loss chart in the easiest way possible, and you’d still like to keep physical copies, well then the charts that we provide here for free are the ones for you. They’re simple to use, and ready to go, all you have to do is download and print them and you’re ready to go.

Download Free Printable Monthly Weight Loss Charts:

Free Printable Monthly Weight Loss Chart Template for Woman

Free Printable Monthly Weight Loss Chart Template for Man

Free Printable Monthly Weight Loss Chart Template for Girl

Free Printable Monthly Weight Loss Chart Template for Boy

Memorizing math formulas and applying them to everyday life maybe hard, but there is one formula that is really easy to use if you want to lose weight and it does not require any mathematical problems.  This formula can be described in one sentence, “Exercise more and eat less!”  It is plain and simple.  In this article, I will discuss what it takes to achieve long term weight loss (many people would think that this is impossible, but it is not!) and the type of tools you will need as you begin your weight loss journey. 

As you begin your weight loss journey, you will encounter pitfalls and obstacles that will cause you to fall off the band wagon, so it is important that you have a weight loss plan, accompanied with determination and commitment to succeed. 

There are 10 simple steps (the last step I will go into more detail) that you need to live by and they are:

A.  Start you day with a healthy breakfast.  Eating breakfast will help you control those hunger pains and prevent you from over-indulging on the other meals.

B.  Load up your refrigerator and pantry with foods that are high in nutritional value. 

C.  Eat 5 servings of fruits and vegetables every day.  Some people would use a blender to make smoothies while others would prefer to use a juicer.  I mainly use a juicer in which I would combine 2 servings of fruit and 3 servings of veggies one day and switch it around the next day.

D.  Don’t fall off the bandwagon, especially on weekends, holidays and even birthday parties.  One taste of a sugary or salty substance and it is game over.  It will be really hard to get back on that weight loss bandwagon once you had a taste of unhealthy food.

E.  Beware of how much food you eat.  Many people would justify themselves of what a serving should look like instead of what it should actually look like.  Measure, especially if this is your first diet.

F.  Do not set weight loss goals, instead set a goal to change your lifestyle.  This can have a drastic change on how you choose and eat your food.  Setting a weight loss goal can actually lead to disappointment and heart break when you noticed that your weight has stalled.

G.  If you are a person on the go, stock up on healthy snacks instead of candy bars.

H.  Every now and then, have a piece of chocolate.  The trick here is that you do not over-indulge yourself on this sweet.

I.  Accelerate your weight loss efforts with exercise.  There are so many different options out there that will help you get into shape.

J.  Keep a record of what you eat and your exercise routine.  This portion of the article I will go into further depth and share with you the tools that will help you succeed on your weight loss efforts.  There so many different charts, that it is extremely important to choose the right one for you.  I will break down some of the most used charts that are available now.

1.       Workout log.  Here on this form, you can record all your workout information while you are at the gym.  You can keep a daily record of many times you went to the gym, the type of exercise you did, how much weight and how many reps were performed.  If you are more of a cardio buff, you can keep track of how many miles you ran on the treadmill. 
The form can be accessed here!

2.       Weight loss chart.  This chart is very basic and easy to understand.  This form lets you record body measurements and weight loss every day and a space is provided for you to leave a simple comment or note of what you did to change that portion of the body.  You can access this form by clicking on this link!   

3.       Weight loss tracker.  This form is different from the weight loss chart.  The weight loss tracker actually lets you draw a line graph of your weight loss efforts.  For me, it is better to make a line graph instead of staring at numbers on a piece of paper.  You can access this form here!

4.       2 person weight loss tracker.  You can perform a weight loss program by yourself, but it would beneficial to have a weight loss companion.  The reason for this is so that you can have competitions that would challenge the both of you and if needed, you will get the support and encouragement from you partner.  You can get the form here!
What I have listed is just some examples of weight loss chart templates that you can access over the Internet.  Another important tool that you should be aware of is that you need to know what your BMI (Body Mass Index) is.  Before I go any further, it is important to note that any parent who have children and teenagers that are obese do not use the adult BMI chart as this could cause health problem for your children and teens.  It is recommended that you use the BMI calculator. 

1.       BMI chart for women:  This chart should be used as a guide so that you can know where you’re supposed to be at.  The ideal weight for a woman, no matter the height, is highlighted in green.  If you are in the yellow, you are borderline obese and the red means that you are obese and need to start a workout program to get into the green.  This form can be accessed here!

2.       BMI chart for men:  The numbers for this chart is going to be a lot different from the ladies chart because the men have more lean muscle and weigh a whole lot more.  So when you pick out a BMI chart, be sure that it is the right one for you.  The ideal weight for men is also highlighted green.  Let’s say for example, that you are 6’0” and you weigh 170 lbs., you would be considered in the healthy part of the BMI chart.  This chart for men can be accessed here!


Now that we have discussed 2 important tools for weight loss success, there is one item that we need to mention and that is you need to have a fun meal weight chart or in other words, a weekly food planner.  Having a meal planner lets you decide on what healthy meals that you are going to make when it comes to breakfast, snacks, lunch and dinner.  Once you have your meals planned out, it is time to make a shopping list and hit the local grocery store.  This planner can be accessed here!


In conclusion, what I have mentioned here in this article is a simple formula for weight loss and the tools that you will need in your weight loss venture. 

Step by step instructions how to create weight loss chart in Excel!

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