Week 1
Two numbers up, one down. Not calories.
Morning, before eating or drinking, after the bathroom, before you train. Same day, same conditions.
Body composition scales read hydration as much as tissue. Same conditions is what makes the trend mean anything.
Worth watching: muscle mass and skeletal muscle trending up. Body fat and visceral fat trending slowly down. Body water mostly explains why weight jumped overnight.
Ignore: BMI can't tell muscle from fat, so it gets worse as you succeed. Metabolic age has no scientific definition. BMR, protein %, and subcutaneous fat are formulas applied to the same reading, not separate measurements.
Bone mass is not bone density. These scales estimate it from a formula and cannot measure the thing that determines fracture risk. A DEXA scan is the real test — worth asking your doctor about.
Absolute numbers from any home scale are approximate. Direction over eight weeks is the signal.
Same time of day, same tape tension. Breathe out normally — don't suck in.
Weeks 4, 8, 12, 16.
Bust — fullest part, tape level all the way around, arms down.
Waist — at the navel, not the narrowest point. Easier to find again.
Hips — widest part, usually across the top of the thighs.
Upper arm — halfway between shoulder and elbow, arm relaxed. Same arm every time.
Thigh — halfway between hip crease and knee. Same leg every time.
On arms and thighs: a tape measure can't tell muscle from fat. As you get stronger these may hold steady or rise while the limb gets firmer and more capable. Judge them by what they can carry and press, not circumference.
This is the data worth bringing to your doctor.
Protein guidance for midlife women is 1.3–1.6 g per kg of a healthy body weight. Enter that weight and it does the math.
Start your fiber target low — around 18g — and raise it about 5g a week. Going from 12 to 35 overnight will make you miserable.
Turn off anything you don't want. Hidden sections keep their data — you can turn them back on.
If watching a particular number makes things worse for you rather than better, turn it off and leave it off. The program works without any of these.
Protein, fiber, and added sugar are always on. Add anything else you want to log.
The sliders you see each day. Track what's actually changing for you.
Whatever you actually take. This tracks that you took it, nothing more.
Everything you log stays on this device — nothing is sent anywhere, and nobody else can see it.
Which also means it can be lost. Browsers clear stored data, and a new phone starts empty. Export weekly and keep the file somewhere safe.
Read: keeping your data — what can erase it, and how to get it back.
Erases everything on this device permanently. Export first if you might want it.