Weight Loss Data Tracking: Complete Dashboard Guide

Published January 11, 2026 | Data Guide | 9 min read

You can't optimize what you don't measure. This guide shows exactly which metrics matter, how to measure them, and how to set up your weight loss dashboard.

The Three Metric Categories

Not all metrics are equal. Some drive decisions. Others are just noise. Here's what EkoPeptide monitors:

CRITICAL: Make-or-Break Metrics

These determine if your protocol is working. Track weekly.

Primary Metric #1: Weekly Weight Average
Kg (weigh daily, average weekly)
Don't obsess over daily fluctuations. Water, food timing, hormones cause ±1kg swings. Weekly average eliminates noise. Measure mornings after bathroom, before eating.
Primary Metric #2: Weight Loss Rate
Kg per week
How many kg lost per week? Expected: 0.5-1.5kg/week (Semaglutide), 1.0-1.8kg/week (Tirzepatide). If <0.3kg/week after 4 weeks, protocol adjustment needed.
Primary Metric #3: Appetite Suppression
1-10 scale (daily)
How much hunger reduction? 1 = no change, 10 = zero appetite. Expected: 6-8 by week 2. If <4/10 by week 3, dose escalation needed.

IMPORTANT: Diagnostic Metrics

These explain WHY results are happening. Track weekly.

Eating Frequency
Meals per day
Baseline → expected 1-2 meals daily on GLP-1. If still eating 4+ meals, appetite suppression not working optimally.
Portion Size
Grams per meal (estimate)
Baseline ~500-700g meal → Expected 250-350g on GLP-1. Smaller portions = appetite suppression working = weight loss happening.
Energy Level
1-10 scale (daily)
1 = exhausted, 10 = peak energy. Expected: stable 6-8/10. Drop <4/10 means insufficient calories or need for rest.
GI Health
Bowel movement frequency (daily)
Track: frequency, consistency, comfort. Expected: normal baseline or mild constipation (manageable). Major diarrhea or severe constipation = protocol issue.

NICE-TO-HAVE: Performance Metrics

These correlate with results but aren't critical. Monthly measurement ok.

Body Composition: Waist Circumference
Cm (measure monthly)
More accurate than weight for fat loss. Measure at navel height, morning before eating. Loss of 1-2cm/week is realistic. Better than scale weight for assessing body changes.
Body Composition: Hip & Chest
Cm (measure monthly)
Gives shape change picture. Proportional reduction across all areas = healthy loss. Spot reduction in one area = different issue.
Exercise Performance
Reps/weight/distance (weekly)
Can you lift more, run faster, do more reps? Improving = proper nutrition. Declining = insufficient calories or protein.
Metabolic Labs (Optional)
Blood glucose, insulin, lipids (monthly)
Get baseline at start. Retest at 8-12 weeks. Glucose should drop, insulin sensitivity improve, lipids improve.

Setting Up Your Dashboard

You don't need fancy software. Spreadsheet works. Here's the minimum:

Simple Spreadsheet Setup

Create Google Sheet with columns:

Share with EkoPeptide medical team for monthly review and optimization.

Metrics That DON'T Matter

Stop tracking these. They cause false conclusions:

Daily weight fluctuations: Meaningless. Water weight alone causes ±2kg shifts. Weekly average is what counts.

Inches vs cm confusion: Cm more standard in Nigeria. Stick to one. Conversion: 1 inch = 2.54cm.

BMI (body mass index): Outdated metric. Doesn't differentiate muscle vs fat. Waist circumference more useful.

Comparing to others: Your body responds uniquely. Genetics matter. Only compare yourself to YOUR baseline.

Weekly Review Protocol

Every Monday, assess your metrics and ask these questions:

Q1: Weight loss rate on track?

Expected: 0.5-1.5kg/week. If below 0.3kg/week for 2+ weeks, protocol adjustment needed (dose escalation, nutrition optimization, or medical issue).

Q2: Appetite suppression adequate?

Expected: 6-8/10. If below 4/10, GLP-1 dose may be insufficient. Discuss with doctor about increasing.

Q3: Energy stable?

Expected: 6-8/10. If below 4/10, you're undereating. Increase calories (focus: protein + healthy fats, not carbs).

Q4: Side effects manageable?

Expected: mild or resolved by week 2. If moderate-severe persisting, review management protocols or consider dose adjustment.

What Happens to Metrics Over Time

This is the normal progression:

Weeks 1-4: Initiation Phase

Weeks 5-12: Acceleration Phase

Weeks 13-24: Plateau Phase

Plateaus are normal and expected by week 20-24. This isn't "stopped working" - it's metabolic adaptation. Continue protocol. Weight loss resumes after 2-4 week plateau.

Practical Measurement Tips

Weight Measurement: Same scale, same time daily (morning), same bathroom routine. Electronic scale more accurate than mechanical. Take 3 readings, average them.

Waist Circumference: Soft measuring tape, navel height, no clothing, don't suck in. Measure same position every time. Monthly is enough.

Photos: Take monthly progress photos (front, side, back). Visual changes often precede scale changes. Clothes fit better before numbers drop.

Clothing Fit: Track which pants/shirts get loose. Practical and motivating metric many overlook.

Red Flags: When to Adjust Protocol

Red Flag Action
Weight loss <0.3kg/week for 3+ weeks Discuss dose escalation with doctor
Appetite suppression below 4/10 May need higher dose or different medication
Energy drops below 3/10 for 2+ days Increase calorie intake, check for infections, sleep
Severe side effects week 3+ Dose may need reduction or medication adjustment
No BM for 7+ days Activate constipation protocol aggressively

Advanced Metrics (Optional)

If you want deeper analysis:

Metabolic Rate Estimation: Use Harris-Benedict formula to estimate calories burned daily. Measure weight change + calories eaten = actual metabolic rate. Advanced but valuable.

Body Composition Testing: DEXA scan shows muscle vs fat precisely. Once at start, once at 12 weeks shows exact muscle loss.

Glucose Monitoring: If diabetic, get continuous glucose monitor (CGM) or finger-stick glucose meter. Tracks if medication managing blood sugar properly.

Related Articles:

Semaglutide Dosing Protocol Nutrition Optimization Guide Timeline & Expectations
SET UP MONITORING WITH MEDICAL TEAM

We help create your dashboard & review metrics weekly • Lagos doctor guidance

References

  1. Wilding JPH, et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity (STEP 1). N Engl J Med. 2021.
  2. Jastreboff AM, et al. Tirzepatide Once Weekly for the Treatment of Obesity. N Engl J Med. 2022.

Medically Reviewed by Dr. Chukwuemeka Okonkwo

MBBS, FMCP - Endocrinology

Content reviewed by qualified healthcare professionals for accuracy.