Monitoring Your Progress and Adjusting Goals

When you begin a weight loss journey, it’s easy to focus on the starting point: setting targets, making plans, maybe even picking out new trainers or a shiny new food diary. But what happens a few weeks in, when the excitement quietens down and you're not quite sure if things are going in the right direction?

That’s where tracking your progress comes in — not in a rigid, obsessive way, but in a gentle, helpful one. And just as important? Knowing when to adjust the goals you set at the beginning, so they keep working for you, not against you.

This blog isn’t about hitting a number on the scales at all costs. It’s about learning how to stay tuned in — so you can notice what’s working, what’s not, and where to go from here.

Tools That Help You Keep Tabs on Your Progress

From apps to old-fashioned notebooks

There are plenty of ways to track your progress — and it doesn’t have to be complicated. What matters most is consistency, and choosing a method that suits your daily life.

Popular tools people tend to find useful include:

• Smart scales – These measure weight and body composition (like muscle vs fat mass), and can sync with your phone to log results.

  
  

• Food and activity trackers – Apps like MyFitnessPal, Fitbit, and Yazio help you log meals, steps, workouts, and even sleep patterns.

  
  

• Manual tracking – A paper journal or spreadsheet works perfectly well, especially if you prefer writing things down.

  
  

• Mood check-ins – Apps like Daylio or simply colour-coding how you feel on a calendar can help you see emotional patterns that may influence your habits.

  
  

What to look for in a tracking tool

• User-friendly layout – It should be easy to use, or you won’t keep using it.

  
  

• Customisable goals – Look for tools that allow you to set your own targets.

  
  

• Clear trends and summaries – Being able to see your progress visually — not just day by day, but week by week — helps keep things in perspective.

  
  

Whatever tool you choose, the goal isn’t to monitor yourself constantly. It’s about developing awareness — not pressure.

Why Regular Check-Ins Really Matter

It’s not just about weighing yourself

Regular check-ins help you step back and look at the bigger picture. A number on the scale might tell you one thing — but what about how your clothes fit? Your energy levels? Your sleep? Your cravings? That’s progress, too.

Most people find that weekly or fortnightly check-ins are often the sweet spot. They allow time for changes to happen, without getting caught up in the day-to-day fluctuations.

What to ask yourself during a check-in

• What’s gone well this week?

  
  

• Where did I feel stuck or frustrated?

  
  

• What was different on the days I felt more confident or comfortable?

  
  

• Is there a part of my plan that’s starting to feel difficult to maintain?

  
  

Jot down a few quick notes — or say them out loud. The important part is simply making space to notice.

When to loop in a professional

If you're using Wegovy, regular appointments with a healthcare provider or consultant can offer insight beyond what a scale can show. They’ll help you interpret changes in appetite, energy, mood, and body response — and guide you through adjusting your dose, routine, or support systems accordingly.

Adjusting the Plan as You Go

Setting goals that can breathe

Rigid goals often create more stress than support. That's where SMART goals come in: Specific, Measurable, Achievable, Relevant, and Time-bound.

But here’s the thing — even SMART goals need revisiting. Because life isn’t static.

You might start with a goal of losing 2 kg in a month. Then work deadlines pile up, your child gets ill, or your motivation dips. Does that mean you've failed? Not at all. It means it's time to reframe the goal — maybe focus on maintaining your habits, or shifting the target slightly.

Staying motivated — even when things slow down

Plateaus are normal. Progress isn’t always a straight line. What helps is:

• Shifting focus – Instead of “Am I losing weight?”, ask “Am I keeping up the habits I set out to build?”

  
  

• Celebrating non-scale wins – Looser clothes, better sleep, more energy, improved confidence.

  
  

• Switching up the routine – A new recipe, a walk in a different park, or trying a yoga class might re-energise you.

  
  

When Progress Looks Like a Pause

Grace’s reflection

Grace, 42, from Birmingham, started using Wegovy last spring. Her first few months were full of wins — clothes feeling looser, fewer cravings, and more energy. But by month five, she noticed things had stalled. “The scale didn’t move for three weeks, and I started to panic.”

She took a weekend off tracking, sat down with her journal, and looked at the bigger picture. “I realised I’d been skipping breakfast a lot, relying on coffee, and not drinking enough water.”

Instead of scrapping her plan altogether, she made two small changes: adding a protein-based breakfast and setting water reminders. “The weight loss resumed — but more importantly, I felt like I was in the driver’s seat again.”

What You Might Hold Onto

Progress isn’t just about hitting goals — it’s about learning to check in, adjust, and keep moving forward on your terms. Sometimes that’ll look like a breakthrough. Other times, it might look like a pause — and that’s okay.

What you might hold onto is this: you’re allowed to adjust the plan. You’re not meant to follow a script. You’re meant to build something that bends with you — through busy weeks, wobbly motivation, unexpected wins, and all.

Thinking of tracking your own journey?

• Start by picking one thing to observe this week — maybe your energy levels, your meals, or how often you move.

  
  

• And if you’d like to talk it through, our consultants are here to help you shape a plan that evolves with you — at your pace, in your time.