🎯 Master Your GLP-1 Weight Loss Journey

The Complete Guide to Successful Weight Loss with GLP-1 Medications

15-20% Average Weight Loss
4 Best Injection Sites
100% Success With Right Strategy

📊 Your Personal GLP-1 Progress Tracker & Weight Loss Diary

Track your GLP-1 journey with injection schedule, weight, meals, exercise, and goals. The tracker calculates your calorie deficit and shows if your weight loss is on target!

💉 Track Your GLP-1 Injections: Logging injection dates, sites, and dosages helps you maintain proper rotation, remember your schedule, and correlate weight changes with your medication timeline.

🗓️ Your Injection Schedule

Log your first injection above to see your schedule!

Track your GLP-1 weight loss progress: Weight entries are saved automatically and visualized in real-time
Current Weight --
Starting Weight --
Total Lost --
% Lost --
Fitness motivation
💪 Your Journey Starts Here
Gym workout
🔥 Fuel Your Transformation
Fitness woman
🎯 Track Progress Daily

🍽️ Log Your Meal

📸 Add Progress Photo (Optional)

Exercise frequency and consistency tracking
💡 Set Realistic GLP-1 Goals: Aim for 1-2 lbs per week for sustainable weight loss. Track your progress and adjust as needed.

📊 Your GLP-1 Progress Analysis

Avg Daily Calories --
Avg Daily Protein --
Weekly Exercise --
Weight Loss Rate --
Calorie intake vs. estimated maintenance - deficit tracking
📐 Understanding Your Deficit:
• 3,500 calories = 1 lb of fat
• 500 cal/day deficit = 1 lb/week loss
• 750 cal/day deficit = 1.5 lb/week loss
• Your actual loss may vary due to water retention, hormones, and GLP-1 medication effects
• Track trends over 2-4 weeks, not day-to-day fluctuations

💉 Best Injection Sites & Techniques

Proper injection technique is crucial for comfort and medication effectiveness. Rotate sites weekly to prevent lipodystrophy and maintain consistent absorption.

🎯

Abdomen (Stomach)

★★★★★

Best for: Fastest absorption

Inject 2 inches away from belly button. Most popular site with consistent absorption. Pinch 1-2 inches of skin and inject at 90° angle.

💪

Thigh (Front/Outer)

★★★★☆

Best for: Easy self-injection

Upper outer thigh, middle third. Good absorption. Great for those uncomfortable with stomach injections. Rotate between left and right.

👋

Upper Arm (Back)

★★★☆☆

Best for: Less sensitive area

Back of upper arm, fatty area. May need assistance. Good alternative when rotating sites. Less common bruising.

🍑

Buttocks (Outer)

★★★★☆

Best for: Larger fatty area

Upper outer quadrant. Excellent absorption, may need mirror or assistance. Great for those with more body fat in this area.

🌟 Pro Injection Tips

  • Rotate injection sites weekly - Use a different area each week to prevent tissue damage
  • Let medication reach room temperature - Remove from fridge 30 minutes before injection to reduce pain
  • Clean skin with alcohol - Let dry completely (60 seconds) before injecting
  • Inject slowly - Count to 10 while pressing plunger for better absorption and less pain
  • Don't inject into muscle - Pinch skin to ensure subcutaneous injection (not deep)
  • Keep a site map - Track where you inject to ensure proper rotation
  • Ice before if sensitive - Apply ice for 30 seconds to numb area (optional)
  • Don't rub after - Press gently for 5 seconds, don't massage the area

🍽️ Nutrition Strategies for Maximum Results

🥗 What to Eat

  • Protein first - 25-30g per meal (chicken, fish, tofu, Greek yogurt)
  • High-fiber vegetables - Fill half your plate (broccoli, spinach, cauliflower)
  • Complex carbs - Quinoa, sweet potato, oats in moderation
  • Healthy fats - Avocado, nuts, olive oil (small portions)
  • Stay hydrated - 64-80 oz water daily, sip throughout day

⛔ What to Avoid

  • High-fat foods - Delay stomach emptying, worsen nausea
  • Fried & greasy foods - Can trigger severe GI distress
  • Refined sugars - Cause blood sugar spikes and crashes
  • Carbonated drinks - Increase bloating and discomfort
  • Large portions - Eat until satisfied, not full
  • Alcohol - Empty calories, increases nausea risk

🍴 Eating Best Practices

  • Eat slowly - Take 20-30 minutes per meal
  • Small, frequent meals - 4-5 smaller meals vs 3 large
  • Stop before full - Eat to 80% capacity to avoid discomfort
  • Chew thoroughly - 20-30 chews per bite aids digestion
  • Use smaller plates - Helps with portion control
  • Track protein intake - Aim for 80-100g daily minimum

⏰ Timing Matters

  • Don't skip breakfast - Jumpstarts metabolism
  • Last meal 3 hours before bed - Reduces reflux risk
  • Eat within 1 hour of waking - Stabilizes blood sugar
  • Space meals 3-4 hours apart - Allows proper digestion
  • Snack smart - Protein-based snacks between meals if needed
💡 Hunger in Last Days Before Next Injection? This is normal as medication levels decrease. Combat with: high-protein meals, fiber-rich vegetables, drinking water before meals, light exercise to manage cravings, and planning injection day strategically (e.g., weekend vs weekday).

🏃‍♀️ Exercise Strategy for GLP-1 Success

💪 Strength Training (3-4x/week)

  • Preserve muscle mass - Critical during weight loss
  • Full body workouts - Compound movements (squats, deadlifts, rows)
  • Progressive overload - Gradually increase weight/reps
  • 30-45 minute sessions - Quality over quantity
  • Rest days important - Muscles grow during recovery
  • Aim for 8-12 reps - 3-4 sets per exercise

🚶 Cardio (4-5x/week)

  • Start with walking - 10,000 steps daily baseline
  • Low-impact preferred - Swimming, cycling, elliptical
  • HIIT for fat loss - 20-min sessions, 2-3x/week (when ready)
  • Zone 2 cardio - 30-45 min at conversational pace
  • Morning fasted cardio - Optional for enhanced fat burning

🧘 Recovery & Flexibility

  • Stretch daily - 10-15 minutes, especially after workouts
  • Yoga or Pilates - 1-2x/week for mobility and core
  • Foam rolling - Reduces soreness, improves recovery
  • Sleep 7-9 hours - Critical for weight loss and muscle recovery
  • Active recovery days - Light walking, gentle yoga

⚠️ Exercise Precautions

  • Start slow if sedentary - Build up gradually over weeks
  • Listen to your body - More fatigue is common initially
  • Stay hydrated - Drink water before, during, after
  • Eat protein post-workout - Within 30-60 minutes
  • Avoid intense exercise on injection day - If feeling nauseated
  • Track workouts - Use diary below to monitor consistency
🎯 Calorie Deficit Goal: Aim for 500-750 calorie deficit daily for 1-1.5 lbs/week loss. GLP-1 reduces appetite naturally, but exercise accelerates results and preserves lean muscle. The tracker below calculates if you're on track!

🩺 Managing Side Effects Like a Pro

Side Effect How to Manage When to Worry
Nausea (Most Common) • Eat smaller meals more frequently
• Avoid fatty, greasy, spicy foods
• Ginger tea or ginger chews
• Stay upright after eating (30 min)
• Anti-nausea meds if severe (consult doctor) 		If persistent beyond week 3-4 of same dose, or severe vomiting preventing hydration
Constipation • Increase fiber (25-30g daily)
• Drink 80+ oz water daily
• Magnesium supplement (400mg)
• Prune juice or psyllium husk
• Regular movement/exercise 		No bowel movement for 5+ days, or severe abdominal pain
Diarrhea • Stay hydrated with electrolytes
• BRAT diet (bananas, rice, applesauce, toast)
• Avoid dairy temporarily
• Probiotics may help
• Reduce fat intake 		If lasts >3 days, blood in stool, or signs of dehydration
Fatigue • Ensure adequate protein (80-100g/day)
• Check you're eating enough calories
• B-complex vitamins
• Prioritize sleep (7-9 hours)
• Light exercise can boost energy 		Extreme exhaustion that prevents daily activities
Acid Reflux/Heartburn • Elevate head while sleeping
• Avoid eating 3 hours before bed
• Smaller, more frequent meals
• Avoid trigger foods (citrus, tomato, spicy)
• OTC antacids if needed 		Severe chest pain, difficulty swallowing, or persistent despite management
Injection Site Reactions • Rotate sites weekly
• Let medication reach room temp
• Ice before injection if needed
• Don't rub after injecting
• Ensure proper injection technique 		Severe redness, swelling, warmth (signs of infection)

⚠️ When to Call Your Doctor

  • Severe abdominal pain (could indicate pancreatitis)
  • Persistent vomiting (unable to keep fluids down)
  • Vision changes or severe headaches
  • Signs of allergic reaction (rash, swelling, difficulty breathing)
  • Extreme fatigue or dizziness
  • Any concerning symptoms that don't improve

✅ Side Effects Usually Improve

  • Most side effects peak week 1-2 of new dose
  • Nausea typically improves by week 3-4
  • Body adapts with each dose increase
  • Slower titration = fewer side effects
  • Proper diet management makes huge difference
  • Stay patient - it gets better!

🎓 How to Wean Off GLP-1 Successfully

Stopping GLP-1 abruptly can lead to rapid weight regain. A strategic weaning plan helps maintain your results long-term.

Phase 1: Maintenance Dose (2-3 months)

Stay at your current effective dose while solidifying healthy habits. This is not the time to wean - use this time to practice maintenance without medication support mentally.

Phase 2: Reduce Dose by 25% (4-6 weeks)

Drop to next lower dose. Monitor weight closely (should stay stable ±2-3 lbs). If weight increases >5 lbs, stay at this dose longer. Focus on protein intake and exercise consistency.

Phase 3: Reduce Dose by 50% (4-6 weeks)

Drop to half your original maintenance dose. Appetite will increase - this is where strong habits matter. Track food meticulously. Increase exercise by 10-20% if possible.

Phase 4: Lowest Dose (4-6 weeks)

Move to the lowest available dose. Some may stay here long-term for maintenance. Weight may fluctuate 3-5 lbs - this is normal. Continue tracking everything.

Phase 5: Every Other Week (4-6 weeks) - Optional

Inject lowest dose every 10-14 days instead of weekly. Assess hunger, energy, and weight stability. This eases the transition psychologically.

Phase 6: Off Medication

Complete cessation. First 3 months are critical - weight regain risk is highest. Continue tracking weight weekly and food daily for at least 6 months. Have a "restart plan" if weight increases >10 lbs.

🎯 Keys to Maintaining Weight Loss

  • Continue tracking - Food and weight for 6+ months after stopping
  • Protein priority - 25-30g per meal maintains satiety
  • Exercise non-negotiable - 150+ min/week, include strength training
  • Sleep 7-9 hours - Poor sleep increases hunger hormones
  • Manage stress - Stress eating is major relapse trigger
  • Weekly weigh-ins - Catch regain early (>5 lbs = action time)

🔄 Appetite Returns - Be Ready

  • Expect increased hunger - GLP-1 was suppressing it
  • High-volume, low-calorie foods - Vegetables, broth-based soups
  • Intermittent fasting - Some find 16:8 helpful for control
  • Mindful eating practices - Eat slowly, no distractions
  • Address emotional eating - Consider therapy/support groups
  • Have healthy foods ready - Meal prep prevents poor choices

🩺 Medical Considerations

  • Consult your doctor - before starting weaning process
  • Slower is better - Aggressive weaning increases regain risk
  • Some stay on long-term - Lowest dose for maintenance (with doctor approval)
  • Monitor metabolic markers - Blood sugar, cholesterol may change
  • Restart is okay - Many cycle on/off successfully

📊 Statistics to Know

  • Average regain: 50-70% of lost weight within 1 year if stopping abruptly
  • With slow weaning: 20-30% regain more common
  • Maintenance dose: Many stay on lowest dose long-term successfully
  • Best predictor of success: Continued tracking & exercise habits

🌟 Final Tips for Maximum Success

🧠 Mental & Emotional Health

  • Celebrate non-scale victories (energy, clothes fit, compliments)
  • Join support groups (online communities are invaluable)
  • Take progress photos monthly - visual changes are powerful
  • Be patient with plateaus - they're normal, body is adapting
  • Address emotional eating with therapy if needed
  • Practice self-compassion - this is a journey, not perfection

💊 Medication Management

  • Take same day/time each week for consistency
  • Store in refrigerator (36-46°F), never freeze
  • Check expiration dates - don't use expired medication
  • Travel with ice pack if needed (TSA-approved)
  • Set phone reminder for injection day
  • Keep track of titration schedule with your doctor

📱 Tools & Resources

  • Use this tracker daily - consistency is everything
  • Food scale for accurate portions (first few months)
  • MyFitnessPal or similar for detailed calorie tracking
  • Progress photos app for visual comparison
  • Measuring tape for body measurements monthly
  • Reddit r/Semaglutide or r/Ozempic for community support

⚡ Maximize Your Results

  • Protein at every meal - non-negotiable for muscle preservation
  • Resistance training 3x/week minimum - prevents muscle loss
  • Hydration, hydration, hydration - 80+ oz daily
  • Sleep 7-9 hours - weight loss happens during sleep
  • Track everything for first 3 months - creates awareness
  • Be consistent - results compound over time

🎉 You've Got This!

GLP-1 medications are powerful tools, but YOUR commitment to healthy habits is what creates lasting transformation. Use this tracker daily, follow the tips above, and trust the process. Weight loss isn't linear - there will be ups and downs - but consistency always wins. Your future self will thank you for starting today! 💪