A weight-loss plan needs to fit more than a target on the scale. It has to fit your meals, your schedule and the days when things do not go as planned.
Start by checking whether weight loss is appropriate for you, looking at your current routine and choosing a few changes you can repeat. Eating patterns, activity, sleep and stress all matter. Your health conditions and medicines can matter too. If you are unsure what is appropriate, start with a healthcare professional rather than a more restrictive plan. CDC: Steps for Losing Weight
The worksheet below helps you turn an intention into a specific next step. It does not calculate a diet, diagnose a condition or promise an amount of weight loss.
Start with the part of the day that is hardest
Think about a recent ordinary day, not your most disciplined day. Where did your intended routine become difficult?
Perhaps lunch depended on whatever was closest to the office. Perhaps a late meeting displaced the walk you had planned. Perhaps you spent more time deciding what to track than actually noticing your routine.
Write down the situation before choosing the solution. “Lunch is unplanned on office days” gives you something more specific to work with than “I need more willpower.”
For a few days, notice what you eat and drink, your activity, sleep and the circumstances that make your plan easier or harder. You can use paper or an app. The point is to identify a useful change, not to make an impressive-looking log. CDC: Steps for Losing Weight
Give one intention a time and a fallback
Instead of collecting ten new rules, write one clear commitment and what you will do if the day changes.
| Intention | A specific version | If the day changes |
|---|---|---|
| Plan lunch | “On Sunday evening, I will choose two lunches for my office days.” | “If I cannot prepare them, I will pick an option before leaving for work.” |
| Make room for activity | “I will put an activity that suits my ability into Tuesday's calendar.” | “If that time disappears, I will decide on another time instead of abandoning the week.” |
| Understand my routine | “After dinner, I will note what made today's plan easier or harder.” | “If I forget, I will write one sentence the next morning.” |
These are examples to adapt, not a prescribed diet or exercise program. A useful plan should match your health, circumstances and preferences. NIDDK recommends looking for an approach with realistic goals, a suitable eating/activity plan and ongoing help with barriers and setbacks. NIDDK: Choosing a Safe & Successful Weight-loss Program
Build your first-week plan
Your first week, on one page
Use your own words. This worksheet keeps entries in this open page; refreshing clears them. Copy or print if you want to keep them. It does not send your plan to Glow.
My plan
My first-week plan The situation I want to make easier: ________________________________ The action I choose for this week: ________________________________ When or after what event I will do it: ________________________________ If that does not work, my fallback: ________________________________ When I will look back at what happened: ________________________________ At my review: What did I try? What got in the way? What will I keep or change?
For example: “Office lunches are the difficult part. I will choose my next office lunch the evening before. If I finish work late, I will choose it before my first meeting. On Friday I will look at which days felt easier.”
This is an illustrative planning example, not a customer story or a prediction about weight change.
Review the plan, not your character
At your chosen check-in, ask: Did I try the action? What got in the way? What do I want to keep or change?
If your answer is “I forgot,” you might change when you make the decision. If it is “That lunch did not work for me,” you can choose a different option. If the plan raises questions about your health, eating or medication, take those questions to a qualified professional.
Your first week is not a test of whether you deserve support. It is a chance to make the next plan more specific.
Choose support for the job you need
For personal medical or nutrition advice, start with an appropriately qualified healthcare professional. A consumer AI app is not a replacement for that care.
If the job is keeping a conversation about your plan going, Glow offers an AI coach you can talk to, text or send food photos to. Glow can call when a check-in is needed; it does not promise to call automatically every day. You can see the actual experience in our Glow walkthrough.
Glow's AI-coach app subscription is billed through Apple or Google. Endo Health's GLP-1 clinical program is a separate product with separate billing. Using this worksheet does not require either purchase.
When a general guide is not enough
If you have a medical condition, concerns about eating or questions about how medicines affect your weight, ask your healthcare professional for guidance. They can help you decide whether weight loss is appropriate and what support fits your circumstances. NIDDK: Choosing a Safe & Successful Weight-loss Program
Sources
- CDC, Steps for Losing Weight, page dated January 17, 2025; accessed September 7, 2026.
- NIDDK, Choosing a Safe & Successful Weight-loss Program, last reviewed February 2024; accessed September 7, 2026.