Weekly Check-In

How to rate: Think about your average daily energy this week. Did you feel alert and productive, or drained and sluggish?
Why I track this: Sustained low energy can signal that your deficit is too aggressive, you're under-recovering, or your sleep needs attention. It's one of the first things to dip when something is off.

How to rate: Reflect on your overall emotional state this week. Were you generally positive and even-keeled, or irritable and anxious?
Why I track this: Mood is closely tied to nutrition, sleep, and hormones. Persistent low mood during a fat loss phase often means the deficit is too steep or you need more recovery time.

How to measure: Estimate your average hours of sleep per night this week. Include time actually asleep, not just time in bed.
Why I track this: Sleep is when your body repairs muscle, regulates hunger hormones (ghrelin and leptin), and manages cortisol. Even one hour less per night can increase cravings and slow fat loss. Aim for 7-9 hours.

How to measure: Count your total number of bowel movements this week. Don't overthink it — a rough count is fine.
Why I track this: Regularity reflects gut health, hydration, and fiber intake. Most healthy adults have 7-14 BMs per week (1-2/day). Changes in frequency can signal dietary adjustments are needed, especially when switching phases.

How to rate: Think about your overall stress level this week from all sources — work, relationships, finances, health. 1 = minimal stress, 10 = extremely stressed.
Why I track this: Chronic stress raises cortisol, which promotes fat storage (especially belly fat), disrupts sleep, increases cravings, and impairs recovery. High stress weeks may warrant adjusting your training intensity or being more flexible with targets.