Book #2 in the Satiety Diet Series is your best Weight Loss Toolkit. In addition, many weight loss tools are available online. Above all, it’s important to have a number of tools to help you on your journey to your slimmer, healthier self. (Note that some links on this page take you to external websites, for whose content we are not responsible!)

Body Mass Calculator

You can calculate your BMI (Body Mass Index) by dividing your weight by your height. It is one way of finding out if you are really overweight, or if you are the right weight for your height.

Moreover, if you’d like to use Online Body Mass Calculators to find out your BMI, you can get them from:

National Heart Lung & Blood Institute (Based in USA)
Centers for Disease Control and Prevention (Based in USA)
The Heart Foundation (Based in Australia)

Food Tracker

Food-trackerImportantly, food tracking, or food journaling, is a great way to help you lose weight.

Choose an app that allows you to track your food without too many mouth-watering images, because looking at images of food can make you hungrier – and that’s what you want to avoid!

On iTunes and Google Play you can find many of these apps. Some free Food Tracking Apps include:

Cronometer (iTunes and Google Play)
My Diet Coach (iTunes and Google Play)
Yazio (iTunes and Google Play)
Lose It! (iTunes and Google Play)
My Fitness Pal (iTunes and Google Play)
Kudolife (iTunes and Google Play)

Weight Loss Tracker

As mentioned in Book #1 of the Satiety Diet series, you can help yourself stay motivated by tracking your weight loss. For instance, some free online weight loss trackers include:


aktiBMI on Google Play

In addition, 101 Planners offers a free printable weight loss tracker template to track your weight and body measurements.

Calorie Counter

Online weight loss toolkit - Calorie counterYour weight loss toolkit should contain useful data about Calories, because it’s so easy to overlook those hidden ones. Information about online Calorie counters can be found at:

NHS (National Health Service, UK)
Calorie King

Weekly Meal Planner

weekly planner“Plan, plan, plan!” is one of our catch-cries, because if you’ve already got your next meal organized, you’re less likely to be tempted to grab the nearest sugary, fatty food snack when hunger hits. Therefore, we recommend that you organize breakfast, lunch and dinner for a whole week, as well as snacks.
Download our free Satiety Diet weekly meal planner as a PDF or Word document.
Satiety-Diet-weekly-meal-planner (PDF)  The short version.
Satiety-Diet-weekly-meal-planner(docx) The short version.
Satiety-Diet-weekly-meal-planner-2 (docx)  The longer version

Microsoft Office offers a free weekly meal planner template to use on its Excel (TM) software.

The Oxford Happiness Questionnaire


Happiness is linked to your body-weight. According to an article in Personality and Individual Differences, the Oxford Happiness Questionnaire is “a compact scale for the measurement of psychological well-being”. It’s based on the Oxford Happiness Inventory (OHI, Argyle, Martin, & Crossland, 1989), which was devised as a broad measure of personal happiness, mainly for in-house use in the Department of Experimental Psychology of the University of Oxford in the late 1980s.

If you like, you can take the questionnaire here.

Well-Being Indexes

Mayo Clinic

Psychologists at the Mayo Clinic devised a simple questionnaire to measure your general well-being, because your mental health can influence your weight. You can try the demo version for free on the Med+Ed website. After all, it’s always useful to consider how you feel and how things have been going with you.

Take the questionnaire at Free Version of the Mayo Clinic General Well-Being Index

Living Well

Similarly, Living Well also has an online well-being assessment. It, however, uses the Warwick-Edinburgh Mental Well-being Scale (WEMWBS). Find it here.