Finally Losing It
90-Day GLP-1 Companion Tracker
Today
Weight
Medication
Check-Ins
Reset
AI Prompts
0 Day
Today's Date
Journey Day
Day 0
Injection Week?
Today's Weight (lbs)
Eating Window
to
Last 7 Days
Protein Priority #1
Goal (g)
Total (g)
Calories
Carbs (g)
Water 8 × 8oz
Tap a drop to fill up to that amount
GLP-1 Daily Check-In
1 low · 5 high ▸
Movement
10 minutes counts ▸
Meals & Food
planned · ate · protein ▸
Wins · Notes · Medication
▸
"Come back. One day at a time. That's the whole plan." — Karen
—
Start
—
Current
—
Lost
—
To Goal
Progress ChartYour 90-day trend
Log Weight
Date
Weight (lbs)
Weight Log0 entries
No weight entries yet.
My Medication
Personal reference only ▸
Weekly TrackerWeek — of 13
Week #
Injection Date
Dose Taken
Injection Site
Current Weight
Next Dose Date
How well did medication work this week?
Did it suppress appetite?
Side Effects This Week
Tap all that apply
Notes & Questions for My Doctor Vitamins / Supplements
Supplement 1
Supplement 2
Supplement 3
Past Weeks ▸
My Progress Reportfor doctor visits
A clean summary of your weight trend, protein consistency, side effects, and medication info. Print it or save as PDF to bring to your next appointment.
90-Day Progress 0%
Day 1 Day 90
Weekly PulseWeek —

A quick check-in for any week — not just Day 30/60/90. How are you feeling right now?

Overall Mood
Energy Level
How's this week going?
Come Back.
You fell off. That's okay.
This is where you reset — not restart from zero.
Your Reset Plan5 steps. Start today.
1
Don't do math on your mess-up
You don't need to calculate how many days you missed or how much damage was done. That thinking keeps you stuck. Today is Day 1 of coming back. That's all.
2
Drink water right now
Before anything else. Most of what feels like damage from a rough patch is dehydration. One full glass of water is the first act of coming back.
3
Eat protein at your next meal
Not a perfect meal. Not a reset day. Just one meal with good protein. Greek yogurt, eggs, a shake. One choice in the right direction.
4
Open this tracker
You're already here. This counts. Log today — even if all you log is that you showed up. The act of opening this is the first habit restored.
5
Give yourself one day
Not 90 days. Not the rest of the week. Just today. Protein. Water. Move if you can. Log it. You'll feel different tonight than you do right now.
Reset JournalWrite it out, let it go
What happened? (No judgment — just honest) What's one thing I'm going back to first? What I know about myself now that I didn't before My commitment for today
"Come back. One day at a time. That's the whole plan." — Karen
Your AI Support Toolkit10 copy-ready prompts
Tap Copy, paste into ChatGPT, Claude, or any AI assistant, and fill in the [ ] brackets with your details.
"Come back. One day at a time. That's the whole plan." — Karen
Journey SetupSet your start date
Your First Name Start Date (Day 1)
This sets how Day numbers are calculated throughout the tracker.
Starting Weight
Goal Weight
Daily Protein Goal (g)
Guide: 0.7–1.0g per lb of body weight. Auto-fills your daily protein goal.
Doctor ReportShare with your provider

Creates a readable summary of your weight trend, medication weeks, side effects, energy, nausea, and notes — formatted to share with your doctor or health coach.

Getting StartedHow to use this tracker

First time here — or coming back after a break? Work through this list top to bottom. Tap any item to check it off. Tap Go to jump there directly.

① Set Up Once
Tap Profile → Journey Setup. Enter your name, start date, starting weight, and goal weight. Tap Save. This makes your Day numbers and charts work.
Go to Medication → My Medication. Enter your medication name, current dose, and injection day. Tap Save.
② Use Every Day
Open the Today tab each morning. Fill in how you're feeling, hunger level, water, meals, and any notes. Tap Save Today.
Log your weight in the Weight tab whenever you weigh in. Tap Add. You don't have to do this daily — whenever you weigh is fine.
③ Use Every Week
After each injection, go to Medication → Weekly Tracker. Fill in your dose, site, weight, and any side effects. Tap Save This Week.
Tap Profile → Save a Copy once a week. Save the file to iCloud, Google Drive, or your Downloads so you never lose your data.
④ Coming Back After a Break
Check Profile → Journey Setup — your start date should still be there. If not, re-enter it so Day numbers are correct.
Log today's weight in the Weight tab to pick up where you left off.
Open Come Back tab. Use it to check in with yourself — it's designed exactly for this moment.
Update your Medication weekly tracker with your current week number and latest dose.
Save Your DataKeep it safe
How your data is stored

Your tracker entries are stored locally in this browser on this device. We do not receive or store your entries on our servers.

The one risk: if you clear your browser history, switch browsers, or get a new phone, your data may be lost. Use Save a Copy regularly.

Save a Copy to Your Device
Downloads your tracker data. Save to iCloud, Google Drive, or Downloads.
Restore from a Saved Copy
New phone or lost your data? Tap here and choose your saved file.
Erase All My Data
Permanent. Save a copy first.
Medical Disclaimer

This tracker is a personal journaling tool only. It is not a medical device and does not provide medical advice, diagnosis, or treatment recommendations.

GLP-1 medications (including Ozempic®, Wegovy®, Mounjaro®, Zepbound®, Tirzepatide, and Retatrutide) are prescription medications that must be prescribed and monitored by a licensed healthcare provider. Never adjust your dose, stop your medication, or make significant changes to your diet or exercise routine without consulting your doctor first.

If you experience a medical emergency or serious side effects, contact your healthcare provider or emergency services immediately.

The data you enter here is stored only on your device and is never transmitted to Karen Ellsworth, karenellsworth.com, or any third party.

Good to Know

Can I edit something I already saved?
Yes. Go back to that date, change anything, and tap Save again.

Where does my saved copy go?
Downloads folder on your device. On iPhone it goes to the Files app. From there move it to iCloud or Google Drive.

Do I need an account?
No. Your entries stay in this browser on this device — we never receive or store them.

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