Start by printing the 2018 calendars available here:
2018 Dot Tracking Calendars
Also buy a bunch of green, yellow and red stickers or stars.
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:
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.
Online Dot Calendar
Personally, I like using the Start Your Diet tracking program which includes an online version of the dot calendar.
If you haven’t already signed up for this, do it today by going here. Once you’ve logged into your Start Your Diet account, use the pull-down menu under “Diet Tracking” to select the Tracking Calendar. On the bottom of that page is an option for viewing the Dot calendar version.