This free weight-loss journal gives you a place to record what you notice, the context around it and questions you want to revisit. Weight entries are optional. You can use the journal without recording weight at all.
Download your journal
Download printable PDF (2 pages)
Download editable spreadsheet (.xlsx)
Free downloads. No sign-up required. The PDF is designed for US Letter paper; use “fit to page” on A4. Open the PDF to print or save a copy. The spreadsheet opens in Excel and can be imported into Google Sheets.
What is included
The two-page printable has a weekly notes page, space for something that went well beyond the scale, an optional weight record and reflection prompts. The spreadsheet includes separate Journal, Optional weight and Reflection tabs, plus instructions and an illustrative example.
Make the journal your own
Start with a period or week and a focus in your own words. Use the rows when they are helpful; the seven printable rows are space to write, not a required daily schedule. Record observations separately from conclusions. For example, “Travel changed my usual routine” describes context without claiming to explain a change in weight.
If you record weight, write the date, time, unit and scale or conditions together. A blank means you did not record a value. Do not replace it with zero. Keep pounds and kilograms clearly labeled rather than combining them in one unlabeled column.
Journal prompts you can reuse
What did I notice? What helped? What made the week harder? What went well beyond the scale? What do I want to ask my care team? Choose one prompt, or leave a prompt blank when it is not useful.
The template does not set a goal weight, calorie budget, weigh-in schedule or treatment plan. It does not calculate progress scores or promise weight loss. Its purpose is to keep your own record clear.
Use the spreadsheet in Google Sheets
Download the XLSX file, upload it to your own Google Drive and open it with Google Sheets. Use the “Start here” tab for instructions, then edit the pale cells on the blank log tabs. The “Example” tab shows formatting only. Add rows when you need more space.
This is a downloadable workbook, not a shared public Google Sheet. It has no macros, formulas or automatic submission to Vea. Keep your own copy private, especially when sharing a device or changing cloud-sharing settings.
Connect your notes
For a separate record of measurements and methods, use the printable body measurement chart. For session details, use the workout log and spreadsheet.
If you choose to discuss your records at an appointment, the telehealth appointment checklist helps you prepare a short agenda. Share completed records only through the secure channel your care team specifies.
Created by Vea Editorial. Original recordkeeping resource, November 11, 2026. The examples are invented; no patient data or treatment results are represented.
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