Keep your weight loss in check with the Sunday Reflection Grid

Keep your weight loss in check with the Sunday Reflection Grid

The ability to reflect on your progress or lack of progress so far is one of the most valuable skills you can have in your life. When we talk about the weight loss journey, it’s essential to take some time off every weekend and reflect on our previous week. In this blog post, I will give you a handy tool called the Sunday Reflection Grid, which will help you to keep your weight loss in check. Moreover, you can download this free tool at

So how do we avoid veering off and staying on our trajectory to lose weight? I have a simple word for you, and it’s called Reflection. Not many people reflect on their week when it’s over. They usually carry over their mistakes from week to week, and they are wondering why they are not making any progress.

Here is a simple formula to remember:

Action + Reflection + Corrective measures = SUCCESS

This formula works every time. It can also be applied to weight loss.

Let’s deconstruct this formula. To successfully lose weight first, you need to take action; second you need to reflect and see whether your solution works, third you need to take corrective measures or action steps to tweak your plan and keep adjusting it along the way until you reach your desired weight.

How you should reflect?

To see how we are making progress, we need to document this journey and think about our progress on paper. The Sunday Reflection Grid tool consists of four parts:

  1. Sleep
  2. Activity
  3. Nutrition
  4. Exercise

With each part, we reflect on our performance in that area for our previous week. For example, I reflect on the four parts mentioned above every Sunday at 11 am for at least 30 minutes. Then I will jot down ideas on how to improve my next week. It’s a very powerful tool that can be instrumental in your weight loss pursuits. I challenge you to pick up this valuable habit and be consistent with it.

You can download the Sunday Reflection Grid for free below, or you can go to

When reflecting on the progress in your previous week, please be honest with yourself. If you lie to yourself, it only harms to you. The only way you will discover whether you are traveling down the wrong path is by reflecting and then steering your course back to the right path.

One more benefit that reflection practice gives you is the sense of accomplishment, that feeling that you are taking action. This feeling will further propel you to your desired weight loss goal.

This reflection system is a weekly reflection system. If you want to go further, you can reflect daily, but this is a topic for another time. For now, pick a weekend day, Saturday or Sunday, and a certain time. Then sit down for at least 15 minutes and fill in your Sunday Reflection Grid.

If you need any help with this reflective practice, don’t hesitate to send us a message,

Damir Pervan, Founder and CEO of TrainChampion

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