Weight Loss Checklist
The Goal
My long term goal is:
The major obstacles to this goal are:
My Checklist
____ I've visited my doctor (if necessary) and gotten clearance for exercise
____ I've recorded my measurements, weight and other vital statistics so I have a starting point (see this Progress Chart for more info).
____ I've researched the best way to change my diet and mapped out a plan for healthy eating or I've found a program to follow (see 12 Weeks to Weight Loss for ideas).
____ I've planned out how to reach my goals, focusing on weekly progress and a reward system.
____ I have figured out the best way to track my exercise and eating habits on a daily basis.
____ I've put together a support system of people to help me stay motivated and accountable for my actions.
____ I've figured out a reward system for accomplishing my goals.
The Plan
WEEK _____:
My goals for this week are:
Cardio: ____ times this week for ___ minutes at ____ level of intensity (see Perceived Exertion chart).
Strength: ____ times this week; all muscle groups, for ____ reps and ____ sets for each exercise.
Stretching: ____ times this week after each workout.
Nutrition goal:
My reward for reaching my goals this week:
Obstacles that may stop me from exercising:
My plan for overcoming these obstacles:
The Results:
Did I achieve my weekly goals?
If not, why?
Things to change in the future:
