Print Our Keto Goal Setting Worksheet to Track Your Success!
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Visuals make goal setting fun!
Fire up your printer and start tracking your goals with our FREE printable Keto Goal Setting worksheet. When you have goals in mind, it’s so exciting to track your progress to keep the momentum going. What’s more, you can choose more than weight loss as your focus, which makes this process even more rewarding!
Eating a healthy, well-formulated keto diet is just one of the secret numbers to unlock the combination to optimal health.
Nutrition Goals 🥑
Set a goal to keep your macros in check! Research shows that setting goals will set you up to be motivated and successful. If you’re a little unsure of how to calculate macros, you can use a free online macro calculator and get all of the important numbers that you’ll need to stick to.
For the 30-day keto challenge, we’re sticking to 75% fat, 20% protein, and 5% carbs — with less than 20g of carbs consumed each day.
Sleep Goals 😴
Sleep is one of the major keys to success for any lifestyle, especially keto! Most adults need an average of 7-9 hours of sleep at night to function well. While you’re sleeping, your body repairs itself to get ready for the next day.
Sleeping also helps you have a clear mind, helps to reduce the risk of disease and illness, improves your mood – that’s just among some of the great benefits. In fact, well-documented studies have shown the relationship between poor sleep and obesity.
Activity Goals 🏃🏻♂️
Even the healthiest of people can find additional ways to incorporate better habits into their routine. Kicking fitness up a notch can make all the difference. It’s all about what works best for you and your lifestyle. Set a goal to include 30 minutes of activity into your daily routine – even something as simple as walking around the block a few times, jumping on a trampoline, doing squats at home, or yoga can have a huge impact.
Water Goals 💦
When practicing a ketogenic lifestyle, it is recommended that you drink at least 75% of your body weight (so if you weigh 160 lbs, you should drink 120 oz per day) and even more while you’re transitioning into a fat-fueled state. You can even download our free Water Challenge Printable to keep track of how much water you’re drinking.
If you don’t drink enough water, then your body experiences dehydration which causes many ailments including tiredness, headaches, irritability, dry skin, and decreased brain function. Did you know that your brain is 90% water?
Mental Health Goals 🙂
Make your mental health a priority by trying to eliminate some of the stress in your life. Listen to relaxing music, take deep breaths, meditate, or seek professional guidance.
Cortisol is the primary stress hormone, and one of its main roles is to increase sugar (glucose) in the blood (yes, even in ketosis) to provide instant fuel to either “fight” or “flight” in response to the stress. Now, before you demonize cortisol, know that we need it, however, our bodies are not meant to be in a chronic state of never-ending stress.
Unfortunately, some studies also have shown cortisol, as a response to uncontrollable chronic stress, may be responsible for that stubborn, sticky belly fat. And to top it off, stress can also affect our appetite, resulting in increased cravings, especially for that carby sweet stuff.
Wellness Goals 💪🏻
Wellness goals really could be a catch-all for many of the items already on our goal sheet. I like to include goals like less bloating, more energy, reduce inflammation, or even clearer skin. There are so many benefits to living the keto life that go far beyond weight loss!
Non-Scale Victories 🏆
Sometimes we just all need a win here or there, and often the scale isn’t our friend no matter how well we stay on track. There are times when the scale isn’t budging but you’ll be dropping inches, or be able to fit in those jeans you’ve been dying to wear. Set a non-scale victory to keep you motivated even during a weight-loss plateau!