Free GLP-1 Progress Journal – Weekly Tracker for Mounjaro & Wegovy Users (Printable)
Track your entire GLP-1 journey in one place. This free printable progress journal covers 12 weeks of doses, side effects, energy, hunger, and milestones — plus monthly summaries and space for before/after photo dates. Works for Mounjaro, Wegovy, and Ozempic. No sign-up required.
What's Included in This Journal
- Weekly log: Date | Dose (mg) | Weight | Side effects | Energy (1–5) | Hunger level (1–5) | Notes
- Monthly summary page: Weight change, face slimming observations, non-scale victories
- GLP-1 milestone tracker: First dose / Appetite change noticed / First 5 kg lost / Visible face change / 3-month review
- Before/after photo dates: Space to record when you took each set of progress photos
SKŌR — GLP-1 Progress Journal (Preview)
Sample weeks — the full printable version includes all 12 weeks, monthly summaries, and milestone tracker.
| Week | Date | Dose (mg) | Weight | Side Effects | Energy (1–5) | Hunger (1–5) | Notes |
|---|---|---|---|---|---|---|---|
| Week 1 | |||||||
| Week 2 | |||||||
| Week 3 | |||||||
| Week 4 |
This preview shows weeks 1–4. The full printable journal includes all 12 weeks with monthly summary sections after weeks 4, 8, and 12.
How to Use This GLP-1 Progress Journal
Getting the most from your journal takes just a few minutes each week. Here is a practical approach to setting it up and staying consistent.
Choose your weigh-in day
Pick one day per week — ideally the morning of your injection day — and weigh yourself at the same time each week. First thing in the morning, before eating, gives the most consistent readings. Record it immediately in your journal so you do not forget.
Rate energy and hunger honestly
Use the 1–5 scales each week. A 1 for energy means you felt exhausted most days; a 5 means you felt consistently energised. For hunger, 1 means almost no appetite and 5 means hunger felt unchanged from pre-medication levels. These subjective scores reveal patterns that weight alone cannot — especially during dose changes.
Complete the monthly summary
After weeks 4, 8, and 12, pause to fill in the monthly summary section. Record your total weight change for that period, note any visible face slimming or body shape changes, and write down at least one non-scale victory. This reflection step is one of the most valuable parts of the journal.
Use the milestone tracker
The milestone section gives you five key moments to date and celebrate: your first dose, the day you first noticed appetite suppression, your first 5 kg lost, the first time you saw a visible face change, and your 3-month review. Not everyone will hit all five within 12 weeks — and that is perfectly normal.
What to Track Beyond Weight
Weight is the most obvious metric, but it tells only part of the story. GLP-1 medications produce changes across your whole body and daily experience. Here are the things worth paying attention to.
Face changes
Many people on Mounjaro and Wegovy notice visible facial slimming within the first few weeks — reduced puffiness, a more defined jawline, less fullness in the cheeks. These changes can be dramatic but are easy to miss day-to-day. Monthly photos taken in the same lighting and angle make them impossible to ignore.
Energy levels
Some people experience a noticeable energy boost as weight decreases and blood sugar stabilises. Others feel fatigued during the first few weeks of treatment. Tracking energy on a simple 1–5 scale each week reveals whether the medication is lifting or draining your baseline energy — and whether dose changes affect it.
Skin quality
Weight loss and improved metabolic health can produce visible skin changes: clearer complexion, reduced inflammation, improved texture. These are subtle shifts that a weekly note or monthly photo can capture over time. Some people also notice temporary skin dryness or changes in oil production during rapid weight loss.
Sleep and mood
GLP-1 medications can indirectly affect sleep quality and mood — sometimes positively, sometimes not. Use the notes column to jot down anything relevant: sleeping better, feeling more confident, noticing anxiety, or any other pattern worth discussing with your prescriber.
Tracking the Visible Changes GLP-1 Makes to Your Face and Body
The scales give you a number. Your journal gives you context. But to truly see how a GLP-1 medication is reshaping your appearance, you need a visual tracking system. This is where SKŌR's Face Slimming and Body Contour metrics come in.
Combine your weekly journal entries with monthly SKŌR photos to build a complete, objective record of your GLP-1 transformation. Your prescriber, your confidence, and your long-term health will all benefit from having the full picture.
Tip: Record your SKŌR photo dates in the before/after section of your printed journal. This connects your visual progress to your weekly dose and weight data — giving you a timeline of your entire transformation in one place.
Frequently Asked Questions
Why should I keep a GLP-1 progress journal?
A progress journal helps you spot patterns — how your energy, hunger, and side effects change week to week. It gives your prescriber clear data at check-ups, and it keeps you motivated by making small, gradual improvements visible. Weight alone does not capture the full picture of your GLP-1 journey.
What should I track each week on a GLP-1 medication?
At minimum, record your date, dose, weight, and any side effects. Adding energy level (1–5) and hunger level (1–5) gives you a much richer view of how the medication is working. Notes on sleep, mood, and exercise are also valuable for spotting trends over time.
How often should I weigh myself on Mounjaro or Wegovy?
Most clinicians recommend weighing yourself once per week, on the same day and at the same time (ideally first thing in the morning). Daily weigh-ins can cause unnecessary anxiety due to normal fluctuations. Weekly measurements give a clearer trend line and pair perfectly with this journal's weekly format.
What are non-scale victories and why do they matter?
Non-scale victories (NSVs) are positive changes that are not captured by your weight — things like clothes fitting better, improved energy, better sleep, reduced joint pain, or visible face slimming. Tracking NSVs helps maintain motivation during weight loss plateaus and gives a more complete picture of your health improvements on a GLP-1 medication.
Can I use this journal for both Mounjaro and Wegovy?
Yes. This journal is designed to work with any GLP-1 receptor agonist — including Mounjaro (tirzepatide), Wegovy (semaglutide), and Ozempic. The tracking fields are medication-agnostic: date, dose, weight, side effects, energy, and hunger apply to all GLP-1 treatments.
How do I track face and body changes on a GLP-1?
Take consistent photos — same lighting, same angle, same time of day — at regular intervals (monthly works well). Use the before/after photo date fields in this journal to log when you took each set. For objective scoring of facial slimming and body contour changes, the SKŌR app uses AI to measure and track your visual transformation over time.
See Your GLP-1 Transformation
SKŌR uses AI to score your face and body as you lose weight on Mounjaro or Wegovy — so you can see the visual changes that the scales miss. Take a photo once a month and watch your SKŌR improve.
