Your week at a glance
Small choices, tracked one meal at a time.
Starting weight
80.8
kg
BMI
30.6
clinical category: obesity class I
Weekly progress
0%
Daily movement
35
minutes target
Mithoo's plan logic
Gentle fat-loss approach: regular protein, fibre-rich Indian foods, measured oil and consistent movement. The first milestone is 76.8 kg (5% loss), not a crash-diet deadline. Water target: about 2–2.5 L/day unless a clinician advises otherwise.
🥗 Plate rule: ½ non-starchy vegetables, ¼ protein/dal, ¼ roti or rice.
💪 Protein: include dal, curd, paneer, tofu, sprouts or chana in every main meal.
🚶♀️ Movement: brisk walk 30–35 min, 5 days; beginner strength 2 days.
🌱 Consistency: follow simple home-cooked meals and measured portions most days.
🫗 Drinks: water, lemon water, chaas or unsweetened tea; skip sugary drinks.
😴 Recovery: aim for 7–8 hours sleep; stop eating 2–3 hours before bed.
Personal progress studio
See the trend, celebrate the habit.
Use one consistent weekly weigh-in and focus on the direction over four weeks. Daily changes are normal.
Current BMI
30.6
Obesity Class ICalculated from 80.8 kg and 1.6256 m. BMI is only a screening measure; energy, strength, waist trend and lab results also matter.
Practical milestones
First milestone (−5%)76.8 kg
Next milestone (−10%)72.7 kg
Upper healthy-BMI estimate65.8 kg
Sustainable pace0.25–0.75 kg/week
Log weight
How to measure
Log once weekly, after waking and using the washroom, before food, in similar clothing. Judge the 4-week trend—not one day's fluctuation.