video1.0<iframe src="https://www.loom.com/embed/c05c78b14a71481ea1e337d7d1358c53" frameborder="0" width="1280" height="960" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>9601280Loomhttps://www.loom.com9601280https://cdn.loom.com/sessions/thumbnails/c05c78b14a71481ea1e337d7d1358c53-df11c636be58bf59.gif294.272This Loom explains how to assess progress each week and make smart nutrition or output adjustments. It tracks three weekly metrics: average morning scale weight after weighing post-pee and post-poop before food, visual changes from photos and mirror checks, and subjective factors like energy, training, and sleep. It also emphasizes compliance, stating that if compliance is 100 percent, there is no need to alter nutrition. If scale and visuals are not moving despite perfect compliance, adjustments can be made via one lever only: slightly reducing calorie intake or increasing output by raising steps (for example from 8,000 to 9,000 or 10,000). It also covers managing hunger with 3 to 4 liters of water daily and 30 to 40 grams of fiber per day.