1. Your doses
The anchor of the whole journey. A dose log answers "did I take it, when, and how much" forever, which matters more than it sounds during escalation weeks and around travel. Log the shot and a real dose tracker will also draw your estimated medication level across the week, so the pre-shot-day hunger spike stops being a mystery.
2. Injection sites
Rotation prevents irritated, overused spots, and it is the first thing everyone forgets. "Left or right side last Tuesday?" is not a memory task worth having. A body map that calls your next site deletes the problem.
3. Protein, before calories
On an appetite this small, every bite competes. Protein is what protects your muscle while the weight comes off, which is why it deserves first place in your food log, ahead of calorie perfection. The research behind protein-first eating is on our sources page; the how-to lives in the protein-first guide.
4. Side effects
Ten seconds of honesty ("nausea, mild, evening") becomes a weekly pattern: easing means adapting, worsening means call your provider. A symptom radar also turns "how have you been feeling?" at your next appointment into a chart instead of a shrug.
5. Weight, as a trend
Daily weight is noise; the trend is the signal. A 3 lb water swing has ruined more mornings than any plateau. Track daily if you like, but read the smoothed trend line, never the single number. Our plateau guide explains the difference.
6. Workouts
Strength work is the difference between "lost weight" and "changed body." Logging sessions tells you what is actually getting trained, and a muscle recovery map tells you what is ready to train next. The goal is muscle that outlasts the prescription.
7. Water
Nausea and headaches on GLP-1s are often under-drinking wearing a disguise. A tap-per-cup counter is the least glamorous tracker on this list and one of the most useful.
8. Sleep
Short nights amplify hunger and drain training. You do not need a lab: hours in bed, synced from your watch or logged by hand, is enough to see the pattern between rough weeks and short sleep.
9. The habits themselves
Weigh-ins, protein targets, workouts, water: the point of tracking is that these become automatic. A streak view shows the only metric that matters long-term: are the habits sticking? The medication opens the window. The habits keep it open.
One app or nine?
You can do all of this with a notes app and heroic discipline. We built FinallyMe so it takes ten seconds a day on one screen instead, with every number traced to a published source. It is free on the App Store, and if it earns a place on your home screen, an upvote on Product Hunt helps other people find it.
Track all 9 in one app, free →
