4 months on Wegovy — how do you log when your meals are tiny now?
Started Wegovy in November, down 34 lbs, not complaining.
But the logging side has fallen apart. My meals used to be normal-sized and I used MFP — search for "chicken breast," pick 4 oz, done. Now a meal is half a chicken breast, three bites of rice, and a few spoonfuls of vegetables. "Half a chicken breast + 3 bites of rice" isn't a database entry. I feel like I've been kind of winging it for 6 weeks.
How are other GLP-1 people logging these tiny fragmented meals without going insane?
Photo-based logging was made for exactly this. On PlateLens you take a picture of the plate and it estimates the portions from the photo — doesn't matter if it's "half a chicken breast and 3 bites of rice," the camera sees what's there. I'm on Zepbound and this was the problem that made me switch. Not saying it's perfect but it removed the "half of a database entry" issue for me.
Honestly? I stopped logging at month 3 on semaglutide and I've lost MORE weight since. The medication is doing the deficit for you. What you actually need to track is protein (1.2-1.6 g/kg, most of us undershoot), not calories. Freeing yourself from the calorie obsession might be the move.
I kept a food scale and just weigh the actual portion I ate. "I ate 47g of chicken and 22g of rice" sounds absurd but it's more accurate than any database estimate. Takes 30 seconds. Protein shake at the end of the day to top up.
The protein point is the one to internalize. You will lose 20-30% of your total weight loss as muscle on a GLP-1 WITHOUT adequate protein + resistance training. That's 6-10 lbs of muscle on a 34-lb loss. If you're going to track one thing, track that.
Small practical tip: pre-portion protein into containers for the week. When my appetite is tiny I just grab a container, eat what I can, log the weight of what I didn't eat back, subtract. Saves the in-the-moment logging burden.
The protein point is a wake-up call. I just added it up for this week using My Fitness Pal data — I'm averaging like 58 g/day. I'm 185 lb. Supposed to be at 120+. No wonder I feel weak at the gym.
@wegovyJourney classic GLP-1 story unfortunately. Get yourself a whey isolate, one shake in the morning is 30g, one shake in the afternoon is another 30g. Now you need ~60 from food instead of 120. Much more achievable on reduced appetite.
Echoing the protein chorus here. Also: track fiber (25-35 g/day — slowed gastric emptying means constipation risk on GLP-1s) and water (2.5-3 L, these meds commonly mild-dehydrate you). Those three variables matter more than your calorie number.
Not to be a buzzkill but — 34 lbs in 4 months is at the high end. Make sure your clinician is looking at labs (B12, iron, D) every quarter. Fast weight loss on meds can hide deficiencies until they catch up with you 6-12 months in.
One-week update: two whey shakes a day, bumped protein to 115g average, kept the Zepbo— sorry, Wegovy — the actual meal logging less obsessive. Feeling better at the gym already. This community is great.