Personal Trainer, Liverpool Street



JDP Manager Matt Williams explains the benefits of using a weight loss chart.

Printable weight loss charts are a great tool to help you achieve your weight loss goals, and you’d be well served getting your hands on a simple chart if you are looking for all the help you can get.

This is because charts have been a basic tool used by anyone who is trying to achieve a goal. A chart that is updated regularly will show a snap shot of the users progress and will motivate and inspire. It will also show if the user is off track and needs to reassess their program to get back on track. Using a chart to help lose weight is no different to using a chart to achieve any other goal. Furthermore, finding printable weight loss charts online is not difficult since there are many sites that offer free charts that can be printed off and used.


Once you have your chart, make a note of your measurements and weight so that you know exactly where you started. Then make a note of how much weight you expect to lose per week. It is vital that when filling in your weight loss chart, you are realistic. Nothing will demoralise a dieter faster than not seeing the prescribed results. If you are aiming for three pounds weight reduction per week, then that is what you should put down, putting down a figure higher than what can realistic be achieved means you’re setting yourself up for failure.


What is also great about printable weight loss charts is that achievements and goals can be very easily plotted and seen. If you hit a goal sooner than you hoped for, then you know for a fact that your efforts are bearing fruit. If you can see that there is no way that you will hit a particular weight when you are estimated to, then you can change and reassess your weight loss plans. And this really is the beauty of these charts. They can alert you to any necessary changes that you might need to make quickly and keep your morale high.

Struggling for Motivation?? Found out the secrets to staying on top here.

What these printable weight loss charts also do, is act as a great way for you to involve the people around you who care about you. If you’re brave enough to pin one up in a public place where others can see it, they too can cheer you on towards success.


Above all, use the chart as a way for you to document your progress and to keep a record of what you did and when you did it. That way you can look back and feel proud of where you started and where you have ended up!

Have you read- The Three Simple Steps to Maintain Consistency?

Tracking with an App

There are 4 main areas that the health and fitness apps cover- tracking of cardio, tracking of weights, tracking of food and tracking of your healthy lifestyle. The main point to be aware of is, that although the technology is good, it is still a way off being 100% accurate. But it does act as a very good guide and is more effective at keeping you to your goal than not tracking your progress.


There are lots of apps out that there you can use to track your cardiovascular output. You can use them to track running, walking and cycling as well as fixed machines like the rower and elliptical. They vary greatly in accuracy of distance but offer a good guide and are a good way of becoming competitive with yourself. The most popular are Strava (specifically for cycling), Nike and Runkeeper.



Again along the same idea there are countless apps now available to track your weights, reps and sets whilst in the gym. The website has an app body space that allows you to track all of this as well as download celebrity workouts. Another lesser known app that is quite good is Gym Buddy which will also allow you to see your previous weights from the last time you did that lift. All of these are great for keeping you on track and making sure you are constantly trying to move more weight.


There is one app that stands head and shoulders clear of the rest and is now the go to app for tracking all of your food. My Fitness Pal is a great app that allows you to manually enter your daily calorie intake and you can even scan pre existing products for ease. On its database it also has a large number of high street chain meals already inputed for you. Alongside this you can select your daily targets for calorie intake and for each specific macronutrient (fat, protein, carbohydrate).



There are a large number of apps that will record various details about your lifestyle such as sleep trackers, blood pressure, alcohol intake and stress levels. Again its the idea of accountability that makes these apps appealing. By having to record something it will make you think twice about the impact things are having upon your daily lifestyle. But again, as with the majority of the apps, still be wary about the accuracy of thing like sleep trackers.

Relatively new and still trying to find its place is the Apple Health App. Like all things new it has had its teething problems and there are still questions about its accuracy. But the ideas have a solid foundation and I fully expect it to grow and develop over the next few years. Health and lifestyle choices are becoming even more important in our modern world and Apple is looking to find a way to simplify and aid its consumers. Through the apple watch alongside the app you can monitor your heart rate, daily activity levels, daily steps and how much time you have spent sat down. These are all great tools to help the user to make small lifestyle changes that could have major benefits.

author: Matt Williams


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