Milestone map
Milestone map
3 milestones
Baseline Measurement, Medical Consultation, and Deficit Plan
1–2 weeks
Before beginning any fat loss protocol, establish objective baseline measurements and consult with a healthcare provider (GP, registered dietitian, or sports medicine physician) to confirm the goal is appropriate for your health status. Measure body weight, waist circumference, and at least two additional circumference measurements. Design a caloric deficit plan — a deficit of 500kcal/day produces approximately 0.5kg/week of fat loss at the evidence-based sustainable rate.
Proof required
Submit: (a) baseline measurements with date — body weight, waist circumference, and at least two additional sites, DEXA or InBody fat mass preferred, (b) a note or record from your healthcare provider confirming the 5kg fat loss goal is appropriate for your health status, (c) your caloric deficit plan specifying daily caloric target, protein target (minimum 1.6g/kg bodyweight to preserve muscle), and planned timeline, and (d) the free tracking tool you will use named (Cronometer or equivalent).
What gets checked
- Healthcare provider input is documented — self-assessment only is not sufficient for significant body composition change
- Deficit plan is evidence-based — a deficit of 250–750kcal/day is sustainable and safe; larger deficits require medical supervision
- Protein target is explicit — fat loss without adequate protein causes muscle loss alongside fat loss
Common mistakes
- Starting without medical input when starting BMI is below 22 or above 35 — these populations carry higher health risks from aggressive caloric restriction
- Setting a deficit implying faster than 1kg/week fat loss without medical supervision
Resources
What a verifier looks for
- Check that the healthcare provider note is present and addresses the specific goal (5kg fat loss) — a generic note from a previous unrelated appointment does not satisfy this requirement.
- Review the protein target: at 1.6g/kg bodyweight minimum, a 70kg person needs at least 112g of protein per day. Plans below this risk muscle loss alongside fat loss.
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12-Week Tracked Deficit Programme with Weekly Logs
12 weeks
Execute the deficit plan for 12 consecutive weeks, logging body weight weekly and nutrition for at least 30 of the 84 days. Track against caloric and protein targets. Adjust caloric targets by 100–200kcal/day when weight loss stalls for more than two consecutive weeks — metabolic adaptation is normal and requires active management.
Proof required
Submit: (a) weekly body weight measurements for all 12 weeks (minimum 11 data points, allowing one week missed), (b) nutrition logs showing at least 30 tracked days with average caloric and protein intake per week documented, (c) monthly circumference measurements at weeks 4, 8, and 12, and (d) a mid-programme reflection (minimum 200 words at week 6) identifying any adjustments made and why.
What gets checked
- Weight trend is clearly downward across 12 weeks — not merely stable
- Nutrition logs show weekly averages — not just daily snapshots
- At least one adjustment to the plan is documented — a 12-week programme without any adaptation suggests logs may not be genuine
Common mistakes
- Weight log shows initial loss followed by weeks of flat results without any plan adjustment — metabolic adaptation requires proactive management
- Nutrition tracking only in the first few weeks — consistency across the full 12 weeks is what makes the log credible
Resources
What a verifier looks for
- Review the weight trend across 12 weeks: genuine 5kg fat loss shows approximately 0.4–0.8kg/week average, meaning 4.8–9.6kg over 12 weeks. Larger claimed losses warrant scrutiny.
- Check the mid-programme reflection: does it identify a genuine challenge and a real adjustment? A reflection saying 'everything went to plan, no adjustments needed' is suspicious across 12 weeks.
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Verified 5kg Fat Loss with Identical Measurement Methods
1 week
Take final measurements using the same method as baseline. Calculate net fat loss. For DEXA/InBody users: fat mass must decrease by at least 5kg. For circumference-proxy users: body weight must decrease by at least 5kg and waist circumference must decrease by at least 5cm. Have the comparison reviewed by your healthcare provider.
Proof required
Submit: (a) final measurements taken within one week of completing the programme using the same method as baseline, (b) a comparison table showing all baseline and final measurements with calculated change, (c) confirmation from your healthcare provider (or registered dietitian) that the comparison shows approximately 5kg of fat loss and that your current health status is appropriate for maintenance, and (d) a maintenance plan (minimum 200 words) for sustaining your new body composition.
What gets checked
- Final and baseline measurements use identical methods — switching methods between baseline and final is not a valid comparison
- Net change shows at minimum 5kg fat reduction or body weight change consistent with 5kg fat
- Healthcare provider review is current (within the past 30 days)
Common mistakes
- Final DEXA shows 5kg total body weight decrease but fat mass decrease of only 3kg — lean mass loss accounts for the remainder, meaning the fat loss goal was not fully met
- Not taking final measurements at the same time of day as baseline — weight measurements should always be taken in the morning post-void for valid comparison
Resources
What a verifier looks for
- Verify the comparison: are baseline and final measurements taken under the same conditions with the same method? Switching tools between baseline and final is not valid.
- The healthcare provider review at this milestone confirms maintenance is appropriate — check that the provider's note addresses the submitter's current health status, not just a generic endorsement.
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