Purpose: To track changes in body weight and assess progress.

Track your weight effortlessly with the Weight Log, designed to help you monitor progress and stay aligned with your health goals. This tool provides a clear overview of your weight changes, helping you identify patterns and stay motivated. Whether you're managing PCOS, working toward fitness goals, or maintaining a healthy lifestyle, the Weight Log is your companion for consistent tracking and success.

PCOS Weight Loss Checklist

• [ ] Day 1-3: Clear out processed foods and high-carb snacks.
• [ ] Day 4-7: Track balanced meals with fiber, protein, and healthy fats.
• [ ] Day 8-10: Start 30-min strength training, 3 times a week.
• [ ] Day 11-14: Add 20-30 minutes of low-impact cardio daily.
• [ ] Day 15-17: Drink 8 glasses of water to boost metabolism.
• [ ] Day 18-20: Prioritize 7-8 hours of quality sleep.
• [ ] Day 21-25: Manage stress through yoga, meditation, or breathwork.
• [ ] Day 26-28: Incorporate anti-inflammatory foods like leafy greens and berries.
• [ ] Day 29: Evaluate your progress and energy levels.
• [ ] Day 30: Celebrate your success and set new goals!

Weight Log

Weight Management During Periods for a PCOD Person requires a combination of mindful eating, gentle exercise, hydration, and stress management. Here’s how to navigate weight fluctuations and stay on track while honoring your body:

1. Understand Period Weight Fluctuations

• What Happens: Hormonal changes during periods (especially estrogen and progesterone) can cause water retention, bloating, and cravings.
• Mindset Tip: Accept that these changes are temporary, and don’t panic over a slight weight increase.

2. Stay Hydrated

• Why: Dehydration can worsen bloating and make you feel hungrier.
• How: Drink at least 2-3 liters of water daily.
• Extra: Add lemon, cucumber, or mint for a refreshing boost. Herbal teas like peppermint or chamomile also help reduce bloating.

3. Choose Anti-Inflammatory Foods

• Eat More Of:
  • Fresh fruits and vegetables (e.g., leafy greens, berries)
  • Whole grains (e.g., quinoa, brown rice)
  • Lean proteins (e.g., fish, eggs, tofu)
  • Healthy fats (e.g., avocado, nuts, seeds, olive oil)