How a Blank Calendar Can Help You Lose Weight

Dun Dun Dun! Introducing, one of the most powerful (and understated) weight loss tools in the known universe. A blank calendar for the month of November 2016.

november-2016-calendar-printable-free-blank-calendar-2016-2

The Power of a Blank Calendar

You might have read my earlier post about the fresh start hypothesis.  If so, you know that a clean slate (for example, a new month or week) can either help or hurt your weight loss efforts, depending on your own circumstances.

The blank calendar is mighty.  Why?

  • It’s a great way to leverage the positive psychological benefits of “starting fresh.”
  • It forces you to break a large daunting goal into smaller, more immediate goals (which translates to a higher rate of sustained motivation and success).
  • The concrete action of writing your goals down might alone be enough to keep you sticking to them
  • It can serve as a visual reminder of the bigger picture, which helps when motivation starts to wane
  • It’s effectively free! (Provided you have access to a computer and printer).

How to Use a Blank Calendar for Weight Loss

Step One. Find a printable blank calendar (I googled “blank calendar 2016”) and print said calendar
Step Two. Choose an achievable weight loss goal for one month (for example, 8 pounds). Subtract this goal from your current weight, and write your new goal weight the last day of the month.
Step Four. Create weekly weight loss goals, and write each new weekly weight at the end of each week.
Step Five. Surrender to the blank calendar (optional).
Step Six. Tape the calendar somewhere visible.
Step Seven. At the end of each week, reevaluate your goals. If you lost more than your weekly goal, you can change your next weekly goal post to reflect your current weight. If you lost less than your weekly goal, you can do the same. The key is that you can keep adjusting your goals as you get closer to the end of the month. (For more details, see this post.)

Weight Loss Cal 1.png
Your calendar might look something like this.

But How Do I Actually Lose Weight?

Obviously, the calendar itself is not a weight loss plan.  It’s just a tool to help you stay organized and to improve your stick-to-itness.

As far as losing the weight itself – there are plenty of different ways.  The right way will depend largely on your own circumstances and preferences, but removing processed foods and focusing on a plant based diet will likely go a long way.  In any event, you need to do what works for you.

Additional Uses of the Blank Calendar

In addition to using the blank calendar to plan your weight goals, you can also use the blank calendar to plan concrete actions on specific days to help you reach those goals.

These actions can be related to food intake or to exercise. Just remember to keep your actions achievable.

Weight Loss Calendar 2.png
Example of calendar with concrete behavioral actions

Also, keep in mind that missing one day doesn’t mean you should give up on the rest.  In fact, you will be better off if you plan for failure.

Rewards.  You can also use weekly or monthly rewards for making your goals (mani-pedi, anyone?).  Just remember not to be too hard on yourself if you miss a week.  Weight is weird, and it’s not the best measure of fat loss. On my own weight loss journey, I found that I lost weight 3 out of 4 weeks.

If you try this method, let me know how it works out for you.

If you have any thoughts on modifications, I’d love to hear those also.

Happy calendaring 🙂

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9 thoughts on “How a Blank Calendar Can Help You Lose Weight”

  1. I’d set a weekly goal to implement new habits as well, and use the Seinfeld method (cross off each successful day with a red X) to track healthy habits.

    For example:
    Week 1: drink a gallon of water each day
    Week 2: drink a gallon of water each day AND take 10,000 steps daily
    Week 3: gallon of water, 10,000 steps, AND log all meals
    Week 4: gallon of water, 10,000 steps, log meals, AND eat a serving of raw veggies every day

    Habits should be implemented according to your own level of experience and your ultimate goals. Having a physical calendar as a reminder of your goals is an excellent way to be mindful of your daily choices. Great tip!

    Like

    1. Oh I’ve heard of this, and have friends that have used this method for goals other than fitness. It definitely worked out for them, and they recommended. I never thought of applying it to track healthy habits, awesome idea! Best of luck to you 🙂

      Liked by 1 person

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