Groundwork
The daily work behind 100.1 → 50
Progress
Your approach
Log today
Advanced logMeasurements, habits, mood & notes
Timeline
Calendar
● weight logged period day
Weekly plan
● already reached ● next target ● further out
| Week of | Target | Size | Achieved | Projected (your pace) |
|---|
Sizes in the plan are a rough guide from weight only — roughly 5–8kg per size on average, and size can lag behind the scale.
Your size now
The chart sizes use the standard Australian women's size chart, but brands vary a lot — many high-street brands fit a size or two smaller than the chart says. The size you actually wear is what counts, and the weekly plan's sizes are adjusted to match it. Measure your waist at its narrowest point, usually just above the belly button.
Trend
Period and the scale
Body composition
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Glucose baseline (28-day CGM)
27 Jul – 24 Aug 2026 · Sibionics sensor, ~8,000 readings. A reference from your last CGM run — not live data.
Nutrition × glucose
102 logged meals matched to a CGM reading right before eating and the peak glucose in the 2 hours after, from your Lose It → Google Fit sync overlapping your CGM period (27 Jul – 24 Aug). Average rise across all 102: +0.70 mmol/L (median +0.60).
Carb content only weakly predicted the size of the glucose rise (r ≈ 0.34 across 102 meals) — some low-carb meals still produced a rise, and some higher-carb ones didn't.
Fried/crumbed vs. everything else
Meals containing fried, crumbed, tempura or battered items (nuggets, schnitzel, parmigiana, etc.) averaged a noticeably bigger rise than meals without them — this predicted the rise better than carb count alone did.
Rise by time of day
Small afternoon snacks (3–6pm) showed the biggest average rise — likely because they're smaller, faster-absorbed portions on their own rather than part of a bigger, protein-heavy meal.
| Time | Meals | Avg rise |
|---|---|---|
| Snack (3–6pm) | 13 | +1.15 |
| Lunch (11am–3pm) | 39 | +0.69 |
| Dinner (6pm+) | 33 | +0.60 |
| Breakfast (5–11am) | 17 | +0.60 |
The contrast that matters
Lowest-carb meals still moved glucose slightly — plain boiled eggs, green tea, and diet soda all produced small rises (+0.4–0.6), just from normal digestion/stress response, not sugar.
Some of your biggest-carb meals barely moved it at all — a 52g-carb meal of coleslaw, avocado and tofu produced only a +0.3 rise, and a 52g-carb meal with cheese and onion only +0.7. Compare that to the 58–60g-carb tempura nugget and dumpling meals, which produced +2.1 rises each — similar carb totals, very different outcomes.
The common thread in the low-rise, high-carb meals: whole vegetables, tofu, cheese — slower-digesting or fibre-heavy carbs. The high-rise meals shared fried coatings or steamed dumpling wrappers (refined, fast-digesting starch). This is a more useful pattern to watch than the carb gram count alone.
Meal-by-meal detail
| When | Carbs | Rise | Meal |
|---|
Your last 7 days
How this week compares with your usual, from your Google Fit data. Import a fresh export on the Import page to bring it up to date.
What you've been doing
Time Google Fit recorded for each kind of activity. Walking you do through the day counts here too, not just deliberate workouts.
Calories burned
Roughly what your body used each day — resting needs plus movement. Google Fit estimates this, so treat it as a guide to which days were more active rather than an exact number.
Daily steps
One bar per day. The dashed line is 10,000 steps, a common daily target.
Sleep
Resting heart rate
Your average heart rate each day. As fitness improves and weight comes down, this usually drifts lower — it's one of the clearest signs of progress that isn't the scale.
Backup & restore
Your data syncs to your Google account while you're signed in. A backup file is an extra copy you keep yourself — handy before big changes.
Restore from a previously downloaded backup file. This replaces everything currently in the app with what's in the file.
Import Google Fit data
Upload the whole Google Takeout .zip exactly as you downloaded it — no need to unzip it or hunt for a file. The app picks out what it needs:
- Weight, steps, heart rate and period days
- Body fat (turned into fat mass using that day's weight)
- Sleep, from your sleep stages
- Water logged in Google Fit
It's read on your device and only fills in days you're missing — nothing you've logged yourself is overwritten. (The single "Daily activity metrics.csv" file still works too.)
This can't run automatically — Google doesn't let a plain web page like this sign in and pull live data on its own, so it's a manual export-and-upload each time you want to catch up.
History
Weight, waist and hip move at different paces for everyone — the trend across weeks tells you more than any single reading.
Rewards
Set what you're working toward at each milestone — tap a reward to edit it. Unlocks automatically as your logged weight reaches each target.