7-day weight trend+0.6 kg
Sleep debt−54 min
Evening snack spikes3 days
Pattern reading: the drift looks driven by lower recovery and evening volatility, not any single day. Correct this week without aggressive restriction.
1Protein anchor — 30–40 g at the first meal, 5 workdays.
2Dinner smoothing — a 10-minute walk after dinner on 4 evenings.
3Monitoring rule — 3 morning weigh-ins; decide on the 7-day average only.