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5. weigh-ins - weigh yourself only once each week at the same time of day, preferably before breakfast. Any more frequent, and you'll be misled by day to day variations in water retention. Also, muscle weighs four more times than fat. So if you are exercising, particularly weight training, then the scale will not be a good…

1. time of day - you're eating fewer calories earlier in the day and more calories later in the day, closer to bed time. Reverse this, eating the mojority of calories at breakfast and lunch; eat a very light dinner. 2. diet composition - you're eating mostly protein and carbohydrates - in many cases, more than is required.…