The easiest method to Track Weight Reduction



Video taken from the channel: Rachel Aust


Best Way to Accurately Measure Weight Loss Progress (Without Going Crazy)

Video taken from the channel: Mario Tomic


Most Accurate Ways to Measure Your Weight Loss Progress

Video taken from the channel: Joanna Soh Official


How To Measure Fat Loss Progress

Video taken from the channel: Jump Rope Dudes


How to Track Weight Loss The Weekly Low

Video taken from the channel: Kinobody



Video taken from the channel: Bob Sharpe


The science is in: Exercise isn’t the best way to lose weight

Video taken from the channel: Vox

Like it or not, the scale can help you track your progress. For some, consistent visits to the scale could lead to greater commitment to weight loss. One of the best ways to judge your weight loss progress is by keeping track of your waist, hip, thigh, and arm measurements.

By taking down your measurements before your weight loss plan. Scrapbooking is another excellent way to track your weight loss progress. Besides journal entries and anecdotes, you might also include photos, letters, or other inspirational items.

That wa. It is a simple yet very effective way of checking your progress. The Scale. Of course the scale will be in here and although it has many flaws in that it only shows your weight in total instead of your body fat%.

Blatner says a method called bioelectrical impedance analysis (BIA), which is available at many gyms and on some home scales, is more accurate than the traditional caliper body fat measurement. Publish the names of the top three to five individuals who have lost the most weight or body fat. This will encourage them to continue while giving other participants a goal to strive for without embarrassing them in the process by recording their lesser weight or fat loss.

10 Ways to Stay on Track With Your Weight-Loss Goals When Life Goes Crazy More When life goes according to plan, sticking with weight-friendly habits like good nutrition and exercise feels. The most convenient way to track macros may be through an app like MyFitnessPal, Lose It! or My Macros +. These apps are user-friendly and specifically designed to simplify tracking macros. For general health gains, usually a combination of body mass index (BMI), waist circumference, and sum of 5 skin folds (So5S) is the best assessment, as it provides information on both the amount. Here are the best ways to track yourself OTHER than a scale: 1) Take a front and side picture – My favorite method.

Stand in front of a mirror in a bathing suit or your underwear with your.

List of related literature:

For example, if you write down what foods you are eating and find they add up to 3,000 calories a day, and you are maintaining your body weight with this amount, you can try cutting back to 2,500 or 2,000 calories a day in order to create a caloric deficit and lose body fat.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

My weight tracking spreadsheet, available for free at, calculates this for me automatically.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

You may think that any ordinary notepad or phone app could work, but I designed this tracker based on my experience with hundreds of clients, removing the waste that you may seein other food trackers and including everything you need to fully adopt the mindset, lose weight and keep it off.

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

The National Weight Control Registry (NWCR) (, a database that tracks more than 5,000 people who have lost at least 30 pounds and maintained the loss for at least 1 year, has uncovered an abundance of tips to help people lose weight and keep it off.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Guidelines for self-monitoring of weight include the following: keeping a written record of weight on a chart or graph; weighing oneself at least weekly, and perhaps daily during weight loss maintenance; and consistently weighing oneself at the same time of day, with the same type and amount of clothing.

“Encyclopedia of Body Image and Human Appearance” by Thomas F. Cash
from Encyclopedia of Body Image and Human Appearance
by Thomas F. Cash
Elsevier Science, 2012

Watchers ( or the open-source program (www., provide users with information and tools that focus on multiple components of weight loss.

“Principle-Based Stepped Care and Brief Psychotherapy for Integrated Care Settings” by Alexandros Maragakis, William T. O'Donohue
from Principle-Based Stepped Care and Brief Psychotherapy for Integrated Care Settings
by Alexandros Maragakis, William T. O’Donohue
Springer International Publishing, 2018

Weigh and measure yourself each week and write down whatever you want to track.

“The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days” by JJ Virgin
from The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days
by JJ Virgin
Harlequin, 2012

track what you eat using a food journal or an online food planner.

“Primary Care E-Book: A Collaborative Practice” by Terry Mahan Buttaro, Patricia Polgar-Bailey, Joanne Sandberg-Cook, JoAnn Trybulski
from Primary Care E-Book: A Collaborative Practice
by Terry Mahan Buttaro, Patricia Polgar-Bailey, et. al.
Elsevier Health Sciences, 2012

Tracking calorie intake, utilizing a smart phone app for weight loss, avoiding food binges, avoiding eating at night, and practicing stress reduction or mindfulness-based training could benefit some women.

“Comprehensive Gynecology E-Book” by Rogerio A. Lobo, David M Gershenson, Gretchen M Lentz, Fidel A Valea
from Comprehensive Gynecology E-Book
by Rogerio A. Lobo, David M Gershenson, et. al.
Elsevier Health Sciences, 2016

Track food intake on the go with an app like MyFitnessPal.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • Whats with Canada? I thought you were an american living in America. You can share some more info about your whereabouts on instagram or here. Cheers man.

  • If you’re in Australia and you buy the scales with the 60% markdown it’s around $90!!!! (Coversion to AUS dollars and shipping). When I went onto the website I saw it was $50/55 and can justify paying that but 90 bucks is still so expensive! xx

  • Hello I have been watching ur videos since a long time they are awesome kindly help me as I live in Pakistan most of the things are not available here give me a plan my weight is 70 and it was 45 before my marriage wat should be my ideal weight now and how should I maintain it without losing energy as I have a son which I have to take care of I will be thankful for ur support

  • Hi i just started to see some of your videos today and I love them! �� Because u give a lot of good advice and u inspire me a lot that’s why am so thankful to you! Your the Best!����������������✌��

  • Small caloric deficit (3-500 calories per day) over time is the most effective way to lose weight. Then add exercise to optimize that weight loss. You didn’t put the weight on in week, it won’t come off in a week either

  • Why she is not having 10M subscribers….She deserves so much more. I am blindly following her about exercises. And I am much more fitter than ever before

  • What… You guys realize that if you build muscle and make ur body need more energy while also eating at a slight deficit, your fatloss will go so much better. And once you reach your goal, that expanded muscle gain will help keep it off since it is using more energy

  • Great advice. It also applies to weight gain. Few months ago I started a new diet becouse I was really underweight and I was getting so frustrated and demotivated when after a day of solid eating I would weight less than a day before. I thought I will never make it but I sticked with it for another 2 weeks and I saw that over time I actually made a lot of progress. It still sometimes bothers me but it is now much easier to not freak out when I already know that I’m getting some results.

  • I’ve lost over 100 lbs, here’s the secret, eat what you want, but in smaller portions. Cut out all sugar drinks,milk,Gatorade. Only water. Watch your calories.I haven’t been to the gym a single day.

  • Anyone tried the Custokebon Secrets? I’ve heard many unbelivable things about it and my friend lost tons of weight with Custokebon Secrets (google search it).

  • It’s still astonish me just how lots of people have no clue about Custokebon Secrets despite the fact that lots of people using it. Thanks to my pal who told me about it. I have lost a ton of weight.

  • This still surprises me, just how lots of people do not know about Custokebon Secrets, although lots of people get good result because of it. Thanks to my cooworker who told me about Custokebon Secrets, I have lost plenty of weight by using it without starving myself.

  • I notice a lot of people keep on talking about Custokebon Secrets. But Im not sure if it’s good. Have you ever tried this popular lose weight methods?

  • That’s too general there are so many intricacies to eating and working out. From the increase in metabolic response every time you are exposed to a new type of physical activity to the capacity of the body to adapt. So, switching the diet and the type of workout you do goes a long way. But it really comes down to your goal. You’ll never see a person that is super ripped just for dieting. You shape your body by doing exercise, you loose the weight by dieting and resting. Additionally I know that physical activity makes a huge difference for people who are highly sedentary. But I guess you cannot put so much information in a 5 minute video.

  • Years ago I was working out at the YMCA almost every day. There was a lady in my classes who was religious about her workout.
    She was a heavy lady and I watched her for several years work so hard in class, but she always looked the same.
    One day I noticed she had suddenly and rapidly begun losing weight and in a couple of months she looked like a different person.
    It was not a chatty group of women but I had to ask her secret. She said that she had cut out bread, pasta, rice, corn and potatoes.
    I left the club shortly thereafter so I do not know if she kept it off. But for me it was a hint that exercise alone was not going to do it.

  • This video is missing a huge part. The Tanzanian people weren’t any more physically active than us but, when they were resting they were burning more calories. If you look in the video the way they sat was in a “Asian” squatting motion which burns more calories than sitting in a chair or bed. Look this up on the internet it has so many studies on the same people

  • Hey dudes I have been working out with bodyweight and little bit of weights. I want to lose fat while keeping my muscle mass. I am 14 years old so I shouldn’t go through a diet, what can I do?

  • I was going to buy the 8week at home program but noticed that it included HIIT, which I can’t do because of a foot injury. I broke my left foot in two places about a year ago and any jumping or strain causes it to swell and hurt. It’s getting better but I don’t want to injure myself again. Do you have any suggestions? Is the gym version for an endomorph a good alternative knowing my limitations?

  • I did 30 min exercise daily regularly for 2 month.. Not even a kg I able to loose… Then i made a calorie chart, i stopped eating biscuits, oats cookies also, cornflakes, chocolate, chips, junk food.. And lost 1 kg in 4 days

  • Eat less is for lose weigh and do exercises is for a best body form, i do both, coz if u want a body like a model, u need do both of them

  • This is the most honest and REAL way to make measurements when losing weight (i.e. getting fitter). Notice, at the end fo the videos Dan said they were getting their “body fat measured” which is NOT the same as BMI. Body fat analysis is LEGIT. However, on the flip side, If you ever hear a fitness coach in 2018 and beyond use the initials “BMI” run the other way! The BMI test has done more to damage the “fitness industry” and done more to destroy self-image than any “fitness measurement test” ever created. BMI is.a bogus, snake oil test that was created in 1939, yet many alleged doctors and coaches still use this test. Don’t fall for it! Keep doing what Dan and Brandon are showing here and….uh yeah…… #DOTHETHING

  • btw i ordered one of your phone cases (charcoal bc i <3 black) and i'm super excited for it to arrive! xo i love my current case (it's a lifeproof one) but i beat it up pretty badly...:p it's time for a new one hehe.

  • Do you have some ideas of how to deal with soreness when you can’t afford going to for a massage? Sometimes I’m so awfully sore I can’t move around. It’s really frustrating and it’s causing me trouble at work.

  • It’s because we don’t do that 30 percent it literally said we don’t have to do anything to lose the other energy so yea u do these people just aren’t very smart

  • Jonnah dear…i m 41yrs old n when i jiggle my tummy..hips n back area is…OMG ��now plz help much time i do exercise..n also hormonal changes alot in my body..irregular periods n food craving too much.what can i do?? My hubby always discourage me..but i want to change in my������❤thanks

  • Hey Joanna, Thank you so much for this video. I’ve been cutting oil from my diet and workout 3-5 times a week for about a month now, and i just step on the scale and see not a single pound drop:( But i can see that my thighs and butts are firmer and smaller (i do squats A LOT). So thank you for your video, I just gain back my motivation:)

  • Couldnt agree more! To be honest getting on the weighing scale is depressing at times since we are so conditioned to look at the numbers..the mirror and pictures are my go to look at my progress but just for my knowledge every month or two I check my weight but not obsessed with it anymore ������

  • great vid guys! you guys are really funny. With Intermittent Fasting and jump rope as my go to cardio, 12kg lost in just over 3 months. not too shabby for an old fart (68 & 7mo)

  • OMG I wish i had someone to workout with so I would feel more motivated! You should create a group or something so we all could motivate each other even from distance:)

  • How to have your six pack? Show us in a video plz I’ve been doing abs since 2 years and nothing is comming… Houston we have a problem!

  • Whenever I lose track of what i am doing, i always watch your videos. it helps me a lot. Thankyou so much, Rachel! Godbless to you and your channel ❤

  • Great advice and video Greg. I’ve been thinking about this a lot lately since I would just give up in the past when I would weight myself everyday. Now I’m just going off of how my clothes fit and how my strength feels in the gym when tracking my GAINZzzzzzzzzz (All Kinds…….) haha. Is this approach bad or what would you recommend? Thanks

  • 4:20 yeah basically stop subsidizing meat and dairy, and instead subsidize fruits, veggies, legumes, and grains! Also, stop being lobbied by these industries that make their way into public schools and the food pyramid (milk served with school lunch)

  • This makes no sense. If you exercise and you cut down on food, you will lose weight. OF COURSE you won’t lose anything fast if you don’t change your diet!

  • If you wish to slim down, you need to look up Custokebon Secrets on google. They’ll make it easier to get the body you should have.

  • If only I had found your channel a month or two ago!! So sick how you have literally made cutting and maintaining a cut physique so easy or atleast a lot easier compared to the typical approaches out there

    I just finished a cut but am still giving your approach a go for the bulk I’m currently on! Cheers

  • kinobody mind answering this question, i bought the warrior shredding program. There’s a part where you said if u hit the fat loss plateu you should do sth. How to notice if you hit a fat loss plateu?

  • will your workout program be viable with a home gym. I have more than enough weights for my barbell, but only have 1 set of 30 lb dumbbells.

  • Your BMR increasese as you improve your muscle mass. You dont increase muscle mass by just sitting on the couch, you improve it by exercising. This is a video that encourages people to be a couch potatoes and just be in a caloric deficit and do nothing

  • This model comprises of old outdated science. The reality is that the brain, as an organ, users more calories than any other organ in the body. At no point does this model address that you’re resting metabolic rate will change dramatically depending on your mindset and your mental health, not to mention your sleep cycles.

  • I’ve been intermittent fasting for a bit over a month now on a 500 calorie per day deficit. I’ve lost around 5 pounds so far from 145 140 lbs. It’s pretty effortless and great but I’m wondering whether I should increase the deficit because I really want to get lean faster so I can bulk again without getting too fat. I’m pretty skinny for a 5 10′ dude but still around 15-20% body fat. Greg, what do you suggest?

  • Hi guys, I would like some help. From anyone really..

    I am 14 and I weigh about 63 kilograms (kg) and I am 1.74 centimetres. I am a pretty buff guy, but when I squeeze my stomach I can see my 6pack, when I dont I can only see a shade of the top 4 ones. I would like to know what to do to make my abs more visible? From yesterday I started training biceps/triceps, and I do so every day inbetween. And my abs, I train those inbetween aswell. My arms look pretty nice when “squeezing” them but when I dont they look ok.

    Please! Help me! Should I eat more or less? I eat about 2 times a day and I eat sugar on a daily basis. Thanks! God bless.

  • Hey dudes! This vid was funny nd educational as well, what’s those post it notes on ur mirror? Are ur weekly progress measurements on there haha? ��

  • i used to weigh myself everyday. then i switched it to 1 day per week. always weigh myself the morning of my cheat day on an empty stomach. honestly i feel amazing and happy without tracking. keep yourself loyal 6 days a week then one day you eat comfortably, my first cheat days i felt bad as hell so i started to bring down my junk food every weekend. i select more the sweet and good food that i enjoy the most on my cheat day, i put it together and there i have my perfect sunday. i also think that calorie counting is like jail, like a prisoner but it is necesary to know what is a little, normal or big meal. after 3 months counting calories i stopped counting. psychologicly i feel way better. in order to achieve these goal you gotta learn what is good and bad for you and that food cant fight your anxiety. life is way easier without scales calories and smartphones. 6 days loyal to yourself, 1 day eat a good healthy meal in the afternoon then your cravings watching a movie at night. everyone has a different book. i really admire the work of Greg but who i admire the most, he is Ori Hofmekler. greg is the modern day of eating habits and Ori is the old school type of guy.

  • You gave the most practical advice to weight measurements! I have one of those commercial BIA scales and it keeps tell me that my fat level is high. Thanks for the tips!

  • Honestly Greg I know this probably isn’t you directly… but I have a very serious question man. I am 21 years old and I weigh 185. I’m 5’11 and I’d say I’m roughly 20% body fat… I calculated my BMR which came out to be 1860 calories, but when I use the activity multiplier (moderate activity) it comes out too about 2800… soo when I then multiply that by 0.75 to create my deficit it comes out too 2150 and here’s the thing…. when I workout 3 days a week and do cardio 3 days a week is that already included in my 650 calorie deficit I just explained above? Or do the calories burned during a workout add on too that?? Like if i burn 500 calories on a cardio day… and eat 2150… does that mean in in a 1150 calorie deficit(500+650)?? I don’t see how it’s possible my body can burn 2800 on a normal day. Honestly I feel like 2150 is too much and I won’t lose fat as fast as I want… but then again… I dont wanna hurt my body by creating too high of a deficit. Please.. pppllleeeaaassseee reply man… plan on getting your program soon. Starting work in a few weeks. Thanks… -Tee

  • I think compared to most people I am losing a miniscule amount of weight. If I went by the scale I’d be depressed a long time ago. But I bought these shirts back in December and looked horrible in them because I was bulging everywhere but now those shirts are nice and loose. When I went to the same shop and bought the same size they are now too big for me hahaha. I think this is more gratifying than the numbers on the scale. Also, I know Brandon, who doesnt want to touch Dan’s abs?

  • Dude, i am finally a member of the Warrior Shredding program! I am so pumped and can’t wait to get some gains. Reading through your stuff, I can already see how amazing and great this program will be, the main reason being it will be easy! (compared to others i tried)

  • I eat very very little throughout the day. I don’t tell people this because they think it’s an eating disorder, but I listen to my body. Most of my hunger is emotional, if I can recognize the emotion, whether it’s anxiety or sadness or happiness, I can consider if food is really the best answer to my solution. Most of the time it’s not and I just go on with my day. I’ve gone from a BMI of 35 to 22 in less than a year.

  • I totally noticed myself how moving the weight scale, even the super accurate digital one, would totally change the weight measurement

  • Greg please do a video on how to calculate your TRUE basal metabolic rate. I get different extremely different numbers on every BMR calculator I use. Show us what you do to calculate it please.

  • Greg, your free advice is amazing. I’m down 13lb since doing IF. and thats in about 30 days. I have about 15 more lbs to go, and it’s all from your strategy.

    I used to be the guy who obsessed about being in ketosis, counting carbs on everything that went in to my mouth. this is so freeing. Every tip you’ve shared has helped me become better. last night my dinner was a huge piece of chicken with tons of veggies, fries, and a chocolate bar, and i was still in a deficit! Now I normally don’t get hungry till about 3pm, which is crazy because i used to always eat breakfast.

    also check snapchat! @cbarns88

  • My family always discouraging me whenever I try to do a workout to lose weight and whenever I try to eat small amount of rice.. my parents are laughing at me.. they teasing me and they asking me are you crazy..

  • Great, I have ordered the ´´10% discounted´´ rope set for 65 dollar only to figure out that for 14 dollar more (79 dollar) I could buy the ”get lean” set with an extra 1/2LB rope wich is 24 dollar I think that is a way better deal than your 10% discount. That aside I was assuming that you guys set was the ”get lean” set just with white handles.
    Now I have already paid the shipping and I live in Holland, Europe. Not cool because I wanted the 1/2LB rope too. If I want to order that one now its 24 dollar plus14 dollar international shipping and 22 dollar for the Dutch customs.
    My own fault for reading poorly with what I order but still I wanted to point this out because the discount you get for the set from Crossrope itself is a lot more value for that 14 dollar extra. Anyway still excited about my rope thanks for the great content you guys put out!
    PS. since you guys are working together with Crossrope, try to encourage them to get retailers in Europe since that will be for me the biggest hassle now, i don’t want to pay an extra 36 dollar just for shipping and customs and I do think them and you also are missing out on a whole lot of customers in Europe!

  • Can you make a video about working from home? I’m doing a masters by research and I’m struggling to find focus in my home but travelling to uni every day is a waste of time… Do you have any tips?

  • Can I get some advice? I got my first jump rope which weighs in at 1.5lb (I’m used to very light liquorice ropes) and I’ve noticed some pain in my left (non-dominant) wrist and that I’m using my right arm way more, I even ended up not moving my left wrist a couple of times and tripping up,
    any way i could prevent this and learn to include my left arm?

  • I agree that by not eating more than you should and eating healthy you won’t really need to exercise but exercising is more important than they’re making it. First it allows you to indulge on foods that you shouldn’t be eating more frequently. Second most people who exercise for an hour or two don’t run to McDonald’s afterwards. Third exercise raises you metabolism. Four while after exercising you do feel more hungry and tired after some time it subsides. Lastly exercising make you physically fit and improves your mood which will translate into you actually doing more.

  • I been working out and doing intermediate fasting and I usually break my fast around  2-4pm with a banana and try to push till 6 pm before I have my small meal.  I normally get full around 1600-1700 cals but I notice i am getting sore easy even though im just working out 2-3 time a week.  should I eat more or how would I feel less sore? I am 5’5 and weight 150 lb but I lost about 5lb after a day of fasting and I lost about 7 pound so far. my goal is to lean down and burn body fat so I can have my muscle looking leaner and bigger.  your stuff work but I was wondering what would be the best way to get lean? should I lift heavy at the gyms or should I go light with lot of rep?

  • I have lost 5 pounds by jumping rope only on weekend. That means I only workout twice a week. The great thing is I actually lost visceral fat and some body fat and it is visible from the look of my figure. I’m glad that my friends can tell that I look slimmer now! The change is I aware that my arms get tighter and belly gets firm. It’s all far from my expectation before I start jumping rope. I will keep jumping rope and see how my body transform it’s self. By the way, I found sleeping better is also a key to fat loss.

  • Do the get lean guides teach you how to use gym equipment? If not, what is a good way to learn? I am intimidated by gym equipment!

  • You are going to become one of the biggest fitness youtubers for sure. Love your content its so helpful and actually works. Keep it up

  • Great job! Exactly how you should measure progress!

    Looking forward to the scan next week! The most accurate, but expensive way. My guesses:

    Dan: 13.5% BMI
    Brandon: 11% BMI
    (Sorry, Brandon is more cool. ��)

  • You inspired me about 4 months ago to start dieting and intermittent fastin! Check out my transformation on Instagram under SLANGMEN! Thanks GREG!

  • Man, I went on a two week vacation back home. Ate out a ton, drank a ton, had a ton of fun. Came back 3.6 pounds lighter than when I left. I’ve been dieting for six months and only had to drop the calories once. Sometimes when I’d plateau for two weeks, I’d input my stats into a TDEE caculator to reinforce that I didn’t need to drop the calories, it was just homeostasis, water, etc in my body. And sure enough, I’d always start losing weight again. Down 47 pounds since July. Easy-as-fuck too. Cheers!

  • I try to keep fasting a secret because the body builders at my work just talk shit. (they are fat go figure) but what should I tell my (fat) family that is constantly mad for not coming to dinner and eating the nasty unhealthy food they all eat? they do not respect my goals and already have said I am too skinny…:( any advice would be great.

  • Knock knock, whos there. Its Kinobody and im here to answer EXACTLY one of the things your thinking about during your IF/AFL regiment:)! thanks.

  • Yo Greg! I’m 14 years old and I want to have a 6 pack and muscles and I have a question about your fasting idea. So you skip breakfast and drink coffee and sparkling water to cover up the hunger right, so do I skip lunch or do I eat lunch and then eat dinner?