Weight Loss and Fitness Progress Tracking Checklist
One of the hardest aspects of any fitness program is ensuring that you're constantly making progress. You may go from week to week losing weight, but how can you be sure that you're growing stronger and improving your cardiovascular health?

This progress tracker has you covered!

If you can check off all of these boxes each day, you can have faith that you're making progress towards your goals.


Weight loss, build muscle, improve body composition, strengthen health

* Drink 3-4 quarts of water. Hydration is essential to your success when you're trying to strengthen your health.

* Eat 4 servings of veggies. Not only do vegetables provide you with a clean source of carbohydrates in low calories, but they are also your staple nutrient for micronutrient consumption.

* 20-30 minutes of exercise daily. Staying active is the only way you can continue to increase your metabolic rate to influence weight loss.

* 2 servings of lean protein. Fish, chicken, beans, lentils - any protein source with low fat will help your metabolism and increase muscle protein synthesis (recovery of muscle after exercise).

* Moderate intake of unsaturated fats. Fat is not bad, but it should be consumed in moderation. Do your best to consume unsaturated fats over trans fats or saturated fats, as these have been shown to increase the risk of heart disease and cancer.

These five check-ins are completely crucial to your success towards your health goals. They may seem redundant, but if you can tick off each box and fill in your morning weight each day, you'll be able to track your success and see consistent results.

Brought to you by:

weighLESSness - Physician Supervised Medical Weight Loss
11000 N Scottsdale Rd. #295
Scottsdale, AZ 85260
(480) 757-1111