Tracking your progress

Why tracking matters

Tracking creates objective data in a process that can feel very subjective week-to-week. Your weight can fluctuate significantly based on water retention, hormones, and what you ate the day before — making daily weigh-ins feel discouraging even when you are making real progress.

Regular, consistent tracking helps you see the actual trend over time, stay motivated, and identify patterns.

What to track

Body weight

• Weigh yourself at the same time of day (morning, before eating, after using the bathroom)
• Weigh yourself weekly, not daily — daily fluctuations of 1–2 kg are normal and tell you nothing meaningful
• Focus on the trend over 4+ weeks, not any single reading

Body measurements

The scale does not capture changes in body composition — you can lose centimetres without losing kilograms, particularly if you are building muscle.

Useful measurements to take monthly:

• Waist circumference — measured at the narrowest point, or at your belly button
• Hip circumference
• Waist-to-hip ratio — an indicator of health risk that changes even when weight plateaus

Energy and wellbeing

Track subjectively each week:

• Energy levels (1–10)
• Sleep quality
• Hunger levels throughout the day
• Mood

These metrics often improve significantly before the scale reflects meaningful change.

Food and fluid intake

During the early weeks, logging your meals can be helpful to ensure you are eating enough protein and staying hydrated, even with reduced appetite. This does not need to be permanent — a few weeks of logging builds awareness.

What you should not track obsessively

• Daily weight — too much noise, causes unnecessary stress
• Calories burned from exercise (fitness tracker estimates are notoriously inaccurate)

Viora tracking features

Your Viora app is designed to integrate with your GLP-1 companion experience. You can track:

• Weekly weigh-ins with trend visualisation
• Waist measurements
• Nausea and side effect scores
• Hydration (daily fluid intake)
• Appetite levels
• Energy scores

These data points are surfaced as contextual prompts aligned with your drug companion timeline.

Interpreting slow progress

A common concern: "I have been on the medication for 4 weeks and barely lost anything."

Some context:

• The first 4 weeks are typically at the lowest starting dose — meaningful appetite reduction often kicks in at higher doses
• The body takes time to respond to hormonal changes
• Medication efficacy varies between individuals — some people respond more strongly than others
• Weight loss is rarely linear — plateaus and slower weeks are normal

If you feel you are not responding to the medication after 3 months at the maintenance dose, discuss this with your prescriber.

General information note

This guide provides general lifestyle information only — not medical advice. Tracking methods should be adapted to your individual needs and preferences. Discuss any concerns about your progress with your prescriber.