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Dot Calendar Tracking Plan

The Dot Calendar provides a great way to monitor your weight-loss program. Here’s how to use the Dot Calendar.

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-dotGreen sticker – Weight Loss Day

Green stands for a solid day on your program. You stayed on your diet plan, perhaps did your exercise, and you managed temptations and food triggers well.

Yellow sticker – Maintain Day
yellowdot
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-dot
Red shows you had a poor day on your program. Maybe you had some extra snacks, alcohol or dessert, and you probably skipped your exercise plan.

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:

2022-JanFebMarch

2022-AprMayJune

2022-JulyAugSept

2022-OctNovDec

Online Versions of Dot Calendars

For an online version of the Dot Calendar, go to TrackYourPlan.com
This no-cost tracking plan helps you set goals and track your food intake and exercise. It also has a neat onlne version of the Dot Calendar so you can watch your progress on your computer or phone.

 

 

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