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 70562 times – 68.57 KB Download “Quit Quitting With ABCDE” ABCDE.pdf – Downloaded 11112 times – 92.46 KB Download “How to Give Yourself A Convincing Pep Talk” HowToGiveYourselfAPep-Talk.pdf – Downloaded 3101 times – 93.25 KB Download “Weight Loss Plateau Flow Chart” PlateauFlowChart.pdf – Downloaded 24266 times – 834.74 KB Download “Goal Setting Guide” Goal-Setting-Worksheet.pdf – Downloaded 59783 times – 88.83 KB Download “Solving Your Problem With the Power of Why” ThePowerOfWhy.pdf – Downloaded 28091 times – 841.35 KB Download “Non-Scale Victories” Non-Scale-Victories.pdf – Downloaded 6539 times – 44.38 KB Download “End Of The Year Routine” End-of-The-Year-Routine.pdf – Downloaded 9355 times – 77.10 KB Download “Post-Mortem” PostMortem.pdf – Downloaded 214 times – 31.01 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 4332 times – 11.88 KB Download “Kayla's Weight Tracking 2017-2018” Kaylas-Weight-Tracking-2017-2018.xlsx – Downloaded 4091 times – 11.17 KB Download “Kayla's Checkpoints Example” CheckpointsExample-1.pdf – Downloaded 3875 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 2715 times – 45.61 KB Download “Kayla's Weights in 2015” Kaylas-Weights-in-2015.xlsx – Downloaded 68 times – 26.66 KB

Encouragement

Download “Bible-Verses-Six-Miles-To-Supper.pdf” Bible-Verses-Six-Miles-To-Supper.pdf – Downloaded 9544 times – 60.21 KB

Why You Don’t Need GLP-1s to Defeat Obesity
by Kayla Cox
June 11, 2026
Summary I have struggled with my weight since I went on my first diet at just six years old. In the early 2000s, I found temporary success using a supplement called Metabolife, but the FDA eventually banned it due to cases of sudden cardiovascular death linked to ephedra. Over the years—through the stress of my… Read more: Why You Don’t Need GLP-1s to Defeat Obesity
Stop Feeling Guilty! – Taking a Break From Intermittent Fasting
by Kayla Cox
June 3, 2026
Summary While I love intermittent fasting and it is my preferred way to eat, I realized early on that I couldn’t do it perfectly every single day for the rest of my life. Key Takeaways 1. Taking deliberate breaks from intermittent fasting can prevent you from resenting your plan and actually improve your long-term consistency.… Read more: Stop Feeling Guilty! – Taking a Break From Intermittent Fasting
5 Areas to Lower Your Expectations for Better Weight Loss Results
by Kayla Cox
May 25, 2026
Summary On my 80-pound weight loss journey, I realized that my perfectionism was only leading to yo-yo dieting. I discovered a paradox: to get better results, I actually needed to lower my expectations. Key Takeaways 1. Losing weight will not automatically fix personal, financial, or relationship struggles, but it does solve physical challenges like mobility… Read more: 5 Areas to Lower Your Expectations for Better Weight Loss Results
How to Actually Defeat Obesity: 5 Tips the Fitness Industry Ignores
by Kayla Cox
May 23, 2026
Summary In this video, I share my personal journey of successfully overcoming and maintaining my weight loss after hitting a peak weight of 222 pounds. After years of chronic dieting and gaining weight with each of my three pregnancies, I realized I was caught on a “weight loss roller coaster” and needed a permanent lifestyle… Read more: How to Actually Defeat Obesity: 5 Tips the Fitness Industry Ignores
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)