Track your diet app
This free app works on a computer but also has a mobile version that works on a phone or ipad.
It has easy to follow instructions and gives you great visuals on your progress. It also has an electronic version of the popular dot calendar shown below.
Click here to sign up for this free tracking app.
Dot Calendar tracking
First, buy a bunch of colored stickers. Click here for an example.
At the end of each day, ask yourself:
If I lived every day exactly the same as this one, would I be likely to lose, maintain or gain weight?
Then put a sticker on your calendar, using the following criteria:
Green sticker – Weight Loss Day
Green stands for a solid day on your program. You stayed on your diet plan, did your exercise, and managed food temptations well.
Yellow sticker – Maintain Day
Yellow means caution— your day could have been better. Maybe you did a little extra eating along with no exercise.
Red sticker – Gain Day
Red shows you had a poor day on your program. Maybe you had extra snacks, alcohol or dessert, or you skipped your exercise.
At the end of each month, step back from your calendar and look at the colored stickers. You’ll have a very clear picture of your actions and why your weight is going up or down.
Print the Calendars
You can use your own calendar or print out the calendars here: