The Complete Guide to Tracking Your GLP-1 Progress

Why Tracking Matters

GLP-1 medications are powerful tools, but they work best when combined with awareness and data. Tracking your progress helps you:

• Identify what's working and what isn't
• Communicate effectively with your doctor
• Stay motivated during plateaus
• Recognize patterns in side effects
• Make informed decisions about dose adjustments

Essential Metrics to Track

1. Shot History

What to track:

• Date and time of injection
• Dose amount (mg)
• Injection site (stomach, thigh, arm)
• Pain level (0-10 scale)
• Notes (bruising, resistance, etc.)

Why it matters: Rotating injection sites properly reduces discomfort and improves absorption. Tracking helps ensure you're not hitting the same spot too frequently. Recording pain levels can also help you identify the best injection techniques.

2. Weight Measurements

Best practices:

• Weigh yourself at the same time each day (preferably morning, after bathroom, before eating)
• Use the same scale consistently
• Track weekly, not daily (reduces anxiety from normal fluctuations)
• Consider taking measurements (waist, hips, chest) monthly

3. Daily Nutrition

Key nutrients to track:

• Protein intake: Aim for 0.8-1g per pound of goal body weight
• Total calories: GLP-1s suppress appetite, but undereating can slow metabolism
• Water intake: Stay hydrated, especially with GI side effects

Many users dramatically under-eat on GLP-1s without realizing it. Tracking ensures you're hitting minimum nutritional needs while still maintaining a caloric deficit.

4. Side Effects

Common side effects to monitor:

• Nausea (severity 0-10, timing, triggers)
• Constipation or diarrhea (frequency)
• Fatigue or energy levels
• Heartburn or acid reflux
• Hair thinning (usually from rapid weight loss/protein deficiency)

Tracking side effects helps you identify patterns. For example, you might notice nausea is worse when you eat fatty foods, or constipation improves on days you drink more water.

5. Medication Levels (Advanced)

Understanding your medication concentration over time helps explain:

• Why side effects peak 2-4 weeks into a new dose
• Why you feel effects for days after your weekly shot
• How long it takes for a dose change to show full results

Apps like GLP Compass calculate your medication levels using half-life data, giving you insight into exactly how much Zepbound, Mounjaro, Wegovy, or Ozempic is in your system at any given time.

How to Analyze Your Data

Weekly Review

Every week, look at:

• Total weight change from last week
• Average protein intake
• Frequency and severity of side effects
• Number of days you hit your water goal

Monthly Review

Each month, assess:

• Total weight loss for the month
• Changes in side effects (improving or worsening?)
• Energy levels and quality of life
• Whether you're ready for a dose increase

Red Flags to Watch For

Contact your doctor if you notice:

• Severe nausea that prevents you from eating or drinking
• Rapid weight loss (more than 2-3 lbs per week consistently)
• New or worsening heartburn or reflux
• Extreme fatigue or weakness
• No weight loss after 4-6 weeks at a given dose

Common Tracking Mistakes

1. Only Tracking Weight

Weight is important, but it doesn't tell the whole story. You might be losing fat, building muscle, or retaining water. Track multiple metrics for a complete picture.

2. Weighing Too Frequently

Daily weigh-ins can be demotivating due to normal fluctuations. Weekly is better for most people.

3. Not Recording Context

"I had nausea" is less useful than "I had severe nausea (8/10) 2 hours after eating pizza." Details help you identify triggers and solutions.

The Bottom Line

Tracking your GLP-1 journey doesn't have to be overwhelming. Focus on these five key areas:

1. Shot history (date, dose, site)
2. Weekly weight trends
3. Daily protein and water intake
4. Side effects and their patterns
5. Medication levels (if your app supports it)

The data you collect today will help you make better decisions tomorrow, communicate more effectively with your doctor, and ultimately achieve better results on your weight loss journey.