FitGlow
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Good morning, Diksha 🌀️
This month's goal
0%done

Lose 5 kg this month

Steady pace of ~1.2 kg per week keeps energy high and protects muscle.

85.0START KG
85.0NOW KG
80.0TARGET KG
Today's targets
πŸ”₯ Calories
1,450 kcal max
πŸ₯š Protein
100 g / day
πŸ‘Ÿ Steps
8,000 steps
😴 Sleep
7–8 hours
Water tracker 0 of 8 glasses
πŸ’§ Aim for 2.5–3 litres tap a glass when you finish it
Coming up next
Quick reminders
  • 110-minute walk after every meal β€” three short walks control blood sugar better than one long one.
  • 2Eat in order: salad first, then protein, then carbs. Same food, much smaller glucose spike.
  • 3Stand up every hour while working β€” set the activity timer and move for 2–3 minutes.
Your plan, honestly explained
Daily meal schedule ~1,450 kcal
Wake-up drink7:00 AM
  • 1 glass warm water with 1 tsp soaked methi seeds
  • Or jeera water
~10 kcal
Breakfast8:30 AM
  • 2 moong dal chillas + mint chutney + 1 bowl curd
  • Or 2-egg vegetable omelette + 1 multigrain toast
~300 kcal Β· 20g+ protein
Mid-morning11:00 AM
  • 1 fruit β€” apple, guava or papaya
  • 5 almonds + 2 walnuts
  • Skip mango and banana on most days
~150 kcal
Lunch1:30 PM
  • 1 multigrain or jowar roti
  • Big bowl dal, or 100g paneer bhurji / chicken
  • Big bowl sabzi + large salad with lemon
  • 1 small bowl curd
~450 kcal Β· 30g+ protein
Evening snack4:30 PM
  • Green tea or black coffee (no sugar)
  • 1 handful roasted chana
  • Or sprouts chaat with onion, tomato and lemon
~150 kcal
Dinner (early!)7:30 PM
  • Big bowl vegetable + paneer / chicken / soya stir-fry
  • Or moong dal khichdi loaded with vegetables + salad
  • No roti or rice at dinner, 5 days a week
~300 kcal Β· 25g+ protein
If hungry at night9:00 PM
  • 1 cup warm haldi milk β€” toned, no sugar
  • Or chamomile tea
~60 kcal
Daily macronutrients
MacroTargetWhy it matters for PCOD
Protein90–100 gControls insulin spikes, preserves muscle, kills cravings
Carbs120–140 gLow-GI only β€” millets, dal, vegetables. Refined carbs are enemy #1
Fats45–50 gHealthy fats (nuts, seeds, 1 tsp ghee) support hormones
Fiber30–35 gSlows glucose absorption, keeps you full for hours
Key micronutrients
NutrientDailyBest sources
Vitamin D ⚠️Per doctor's RxYour level is 19.25 (deficient) β€” needs supervised supplementation + 20 min sunlight
Inositol2–4 g*Citrus, beans, whole grains; supplement only with gynaecologist's approval
Omega-31–1.5 g1 tbsp ground flaxseed daily, walnuts β€” also raises your low HDL
Magnesium310–320 mgPumpkin seeds, spinach, almonds, 1 square dark chocolate
Zinc8–10 mgChana, pumpkin seeds, curd, eggs β€” helps hair fall and acne
Iodine + Selenium150 mcg / 55 mcgIodised salt (normal use), 1–2 Brazil nuts β€” supports your thyroid
B12 & Folate2.4 mcg / 400 mcgEggs, dairy, leafy greens (your B12 result is pending)
Iron18 mgSpinach, dates, rajma + lemon for absorption

*Confirm all supplements with your doctor first β€” especially given the thyroid finding in your report.

For the food lover πŸ’œ
  • 1One planned cheat meal per week β€” not a cheat day. Saturday lunch, anything you want, then a 20-minute walk. Knowing it's coming kills weekday cravings.
  • 2Volume eating β€” half the plate is always sabzi and salad, so meals look and feel big.
  • 3Swap, don't cut β€” cauliflower rice mixed 50:50 with real rice; makhana and roasted chana instead of namkeen; dates in milk instead of mithai.
  • 4Never drink calories β€” chai with toned milk and zero sugar, max 2 cups. No juice, no sweetened coffee.
  • 5Sequence trick β€” salad β†’ protein β†’ carbs, in that order, every meal.
Food guide πŸ” what each food gives you
Movement plan (WFH friendly)
  • 1Walk 10 min after lunch and dinner β€” non-negotiable. Use the Timer tab.
  • 2Strength 3Γ— a week β€” squats, wall push-ups, glute bridges, lunges. 25 min. Muscle is medicine in PCOD.
  • 3Hourly movement break β€” 2–3 minutes every hour at the laptop.
  • 48,000–10,000 steps daily β€” pace during calls, evening stroll.
Report analysis Motherland Hospital Β· 10 Apr 2026
9Normal
4Watch
2Action
Thyroid β€” TSH highSee doctor
6.03TSH (ref 0.38–5.33)
0.58FT4 (ref 0.58–1.64)
2.86FT3 (ref 2.6–4.2)

TSH is above range while FT4 sits at the very bottom of normal β€” this pattern suggests subclinical hypothyroidism. An underactive thyroid slows metabolism, causes fatigue and makes weight loss noticeably harder.

Next step: consult an endocrinologist. They may repeat TSH with anti-TPO antibodies before deciding on treatment. This is the single most important follow-up from this report.

Vitamin D β€” deficientSee doctor
19.25ng/mL (sufficient: 30–100)

Below 20 is clinical deficiency. In PCOD this worsens insulin resistance, mood and energy. Very common in WFH lifestyles with little sun exposure.

Next step: doctors typically prescribe a weekly D3 course, then a maintenance dose β€” plus 15–20 minutes of morning sunlight. Don't self-dose high amounts.

Cholesterol patternWatch
34HDL (want >40)
136LDL (want <100)
5.7TC/HDL (want <4.9)
160Non-HDL (want <130)

Total cholesterol (194) and triglycerides (122) are fine, but HDL β€” the protective kind β€” is low, and LDL is borderline high. Low HDL often travels with thyroid issues, PCOD and inactivity.

Good news: this exact plan fixes it β€” daily walks, flaxseed/walnuts, less refined carbs. Expect visible improvement on a repeat test in 3 months.

Liver enzymes β€” upper edgeWatch
37SGOT (ref 14–36)
52SGPT (ref 9–52)

Both sit right at the top of range. Combined with the weight and cholesterol picture, this can be an early hint of fatty liver β€” extremely common and fully reversible with weight loss.

Next step: no panic needed. Even 5% body weight loss (~4 kg) typically normalises these. Recheck with your next panel.

Urine β€” mild findingWatch
8–10WBC /HPF (ref 0–5)
15–18Epithelial cells (ref 0–5)

Slightly raised white cells with many epithelial cells often just means sample contamination β€” but if there's any burning, urgency or discomfort, repeat the test; it could be a mild urinary infection.

Everything else β€” healthy ✨Normal
13.89Haemoglobin β€” no anaemia
87Fasting sugar β€” excellent
3.0CRP β€” no inflammation

Blood counts, kidney function (eGFR 116), electrolytes, calcium, uric acid, bilirubin and ESR are all comfortably normal. Fasting glucose of 87 is genuinely great news for a PCOD profile β€” insulin resistance hasn't progressed to pre-diabetes.

Pending: HbA1c, B12, Ferritin, TIBC and urine ACR are still to come β€” worth reviewing once received, especially HbA1c.

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Finish a timer session and it will appear here with your remark.
Settings
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SoundAlarm chime when the timer finishes
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FitGlow Β· v1.0

A personal PCOD-friendly wellness companion.
Diet Β· Lab insights Β· Activity timer Β· Habits

This app provides general wellness guidance and is not a substitute for professional medical advice. Lab interpretations are informational β€” always confirm findings, medication and supplements with your doctor.