Weight Loss Journey
90 days to goal
86
→
68kg
0 kg lost
18 kg to go
🔥
Current Streak:
0
days
BMI
31.6
Obese Class I
Target BMI
25.0
Healthy
Calories Today
0/1700
Water
0/10
⚖️
Log Weight
💧
Log Water
🍽️
Log Meal
💊
Supplements
📊Today's Progress
In Progress
0%
Complete
💊Supplements Today
Vitamin D3
60,000 IU (Sunday only)
Vitamin B12
1500mcg daily
Omega-3 Fish Oil
1000mg daily
"The only bad workout is the one that didn't happen."
🎯Daily Calorie Target
Target
1700kcal
Consumed
0kcal
💡
Deficit of ~500-700 kcal/day helps lose 0.5-0.7 kg/week. That's ~6-8 kg in 3 months!
Mon
Day 1
Tue
Day 2
Wed
Day 3
Thu
Day 4
Fri
Day 5
Sat
Day 6
Sun
Day 7
🍽️Today's Meal Plan
~1680 kcal
🚫Foods to Avoid
• White rice (limit to 1 small cup)
• Fried snacks (bajji, pakodi, bonda)
• Sweet beverages, cool drinks
• Sweets (laddu, jilebi)
• Excessive oil in curries
• Maida items (naan, biscuits)
• Late night heavy meals
• Fried snacks (bajji, pakodi, bonda)
• Sweet beverages, cool drinks
• Sweets (laddu, jilebi)
• Excessive oil in curries
• Maida items (naan, biscuits)
• Late night heavy meals
✅Foods to Include
• Ragi mudde, jowar roti, brown rice
• Pappu with vegetables
• Gongura, drumstick leaves, palak
• Gutti vankaya, pesarattu
• Roasted chana, peanuts (handful)
• Buttermilk, coconut water
• Eggs (boiled), fish, chicken
• All vegetables, especially gourds
• Pappu with vegetables
• Gongura, drumstick leaves, palak
• Gutti vankaya, pesarattu
• Roasted chana, peanuts (handful)
• Buttermilk, coconut water
• Eggs (boiled), fish, chicken
• All vegetables, especially gourds
💪Weekly Workout Plan
⚠️
Start slow! Focus on low-impact exercises. Gradually increase intensity over weeks.
Mon
Walk
Tue
Strength
Wed
Walk
Thu
Strength
Fri
Walk
Sat
Active
Sun
Rest
📈Progression Plan
Week 1-2: 20 min walks, basic stretching
Week 3-4: 30 min walks, add bodyweight exercises
Week 5-6: 35 min walks, increase strength sets
Week 7-8: 40 min walks + light jogging intervals
Week 9-12: 45 min cardio, full strength routine
Week 3-4: 30 min walks, add bodyweight exercises
Week 5-6: 35 min walks, increase strength sets
Week 7-8: 40 min walks + light jogging intervals
Week 9-12: 45 min cardio, full strength routine
🌅Daily Routine
Optimized
5:30 AM
Wake Up
Warm water with lemon
5:45 AM
Morning Walk/Exercise
30-45 mins brisk walking
6:30 AM
Post-Workout
Stretch + buttermilk
7:30 AM
Breakfast
As per diet + B12
10:00 AM
Mid-Morning
Green tea + nuts
12:30 PM
Lunch
Main meal as per diet
3:30 PM
Evening Snack
Sprouts + green tea
6:00 PM
Light Activity
15-20 min walk (optional)
7:30 PM
Dinner
Light dinner
10:00 PM
Sleep
7-8 hours crucial
💧Water Intake
0/10 glasses
Target: 2.5-3 liters daily
😴Sleep Tracker
💤
Poor sleep increases cortisol promoting belly fat. Aim for 7-8 hours.
🏥Medical Reports Tracker
Track health parameters. Next test in 90 days.
📋Baseline (Jan 16, 2026)
HS-CRP
7.15 mg/L
Normal: <3
CRP
6.15 mg/L
Normal: <5
HbA1c
5.4%
Normal: <5.7%
Fasting Sugar
91 mg/dL
Normal: 70-110
🎯Target by April 2026
✓ Vitamin D: 11.1 → 30+ ng/mL
✓ Vitamin B12: 168 → 300+ pg/mL
✓ HS-CRP: 7.15 → <3 mg/L
✓ LDL: 114 → <100 mg/dL
✓ Weight: 86 → 78 kg
📈Weight Progress
📊Weekly Summary
Workouts
0/5
Avg. Calories
0kcal
Avg. Water
0glasses
Streak
0days
🗓️Measurements
🏆Milestones
First 2kg Lost
Reach 84 kg
5kg Lost
Reach 81 kg
BMI Under 30
Reach 81.7 kg
10kg Lost
Reach 76 kg
💾Data Management