Freebies

I love to create spreadsheets and worksheets based on what I’ve had success with, and then pass them on to others in the hopes it might help them in their weight loss journey. No need to give me your email address. Just download what you’d like from the list below, free.

Also, be sure to check out my Resources page for even more help.

Tools for the Weight Loss Journey

Download “7 Day Average Weight Tracker” 7-Day-Average-Weight-Template-From-Six-Miles-To-Supper-1-1.ods – Downloaded 67850 times – 68.57 KB Download “Quit Quitting With ABCDE” ABCDE.pdf – Downloaded 3269 times – 92.46 KB Download “How to Give Yourself A Convincing Pep Talk” HowToGiveYourselfAPep-Talk.pdf – Downloaded 2208 times – 93.25 KB Download “Weight Loss Plateau Flow Chart” PlateauFlowChart.pdf – Downloaded 22663 times – 834.74 KB Download “Goal Setting Guide” Goal-Setting-Worksheet.pdf – Downloaded 58177 times – 88.83 KB Download “Solving Your Problem With the Power of Why” ThePowerOfWhy.pdf – Downloaded 20383 times – 841.35 KB Download “Non-Scale Victories” Non-Scale-Victories.pdf – Downloaded 5515 times – 44.38 KB Download “End Of The Year Routine” End-of-The-Year-Routine.pdf – Downloaded 8274 times – 77.10 KB

Kayla’s Weight Loss Journey Documentation

Download “Kayla's Daily Weights and 7 Day Averages in 2016” Kaylas-Daily-Weights-7-Day-Averages-In-2016.xlsx – Downloaded 3750 times – 11.88 KB Download “Kayla's Weight Tracking 2017-2018” Kaylas-Weight-Tracking-2017-2018.xlsx – Downloaded 3455 times – 11.17 KB Download “Kayla's Checkpoints Example” CheckpointsExample-1.pdf – Downloaded 2933 times – 614.46 KB Download “Weight Loss Is Not Linear: 2016 & Last 17 Lbs Month over Month” Weight-Loss-Is-Not-Linear-Sheet1.pdf – Downloaded 1825 times – 45.61 KB

Encouragement

Download “Bible-Verses-Six-Miles-To-Supper.pdf” Bible-Verses-Six-Miles-To-Supper.pdf – Downloaded 8431 times – 60.21 KB

Is OMAD Actually Killing You? (The Truth Behind the 91% Study)
by Kayla Cox
March 11, 2026
Sources/Links Sources: Actual Study on Dokumen This Popular Diet May Raise Your Heart Disease Death Risk by 135%, New Study Says 8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death Also of interest: Dr. John Ioannidis is a physician and a scientist, and in 2005 he wrote an essay titled, Why Most… Read more: Is OMAD Actually Killing You? (The Truth Behind the 91% Study)
Become A Weight Loss Machine While Remaining Human (Computer Programming Applied to Weight Loss)
by Kayla Cox
February 14, 2026
Summary In this video, I share how my background in freelance software testing helped me lose 80 pounds by teaching me to think like a computer. While humans are emotional, computers are predictable—they simply follow their programming. I realized that if I could “write a program” for my weight loss and run it consistently, I… Read more: Become A Weight Loss Machine While Remaining Human (Computer Programming Applied to Weight Loss)
I Gained 5 Pounds Over Night? (Why you shouldn’t freak out)
by Kayla Cox
February 7, 2026
In this video, I tackle the panic that sets in when you step on the scale and see a sudden 5-pound jump overnight. The most important thing to remember is that you did not gain 5 pounds of fat overnight. To do that, you would have to consume over 15,000 calories in a single day,… Read more: I Gained 5 Pounds Over Night? (Why you shouldn’t freak out)
The 150 Calorie Mistake That Stops Weight Loss
by Kayla Cox
January 30, 2026
Summary In this video, I explain how fine the line is between a caloric deficit and a caloric surplus. Often, we think weight gain is caused by massive overeating, but it’s usually the result of small daily habits—like “death by a thousand paper cuts”. Just 150 extra calories a day can lead to gaining 15… Read more: The 150 Calorie Mistake That Stops Weight Loss
Dirty Fasting: Will It Destroy Your Weight Loss Results? (Video)
by Kayla Cox
January 20, 2026
Summary In this video, I explain why I choose “dirty fasting” over “clean fasting” and how this method helped me lose 80 pounds and maintain my weight in a healthy BMI range. While “clean” fasting rules often demand water only (and absolutely no flavors, mints, or sweeteners), I found that approach rigid and difficult to… Read more: Dirty Fasting: Will It Destroy Your Weight Loss Results? (Video)