To effectively gauge your fat loss progress at home and ensure your diet is working, it's essential to shift your focus away from the scale alone. While daily weight changes can be motivating or disheartening, they don't always reflect true progress.

Instead, consider the following criteria for measuring fat loss;

1 Clothing Fit - Choose a slightly snug pair of pants and try them on every two weeks. Take note of how they feel - where they're loose and where they're tight. Your clothes can provide a more accurate reflection of your progress than the scale.

2 Personal Well-Being - Pay attention to how you feel. Are you feeling lighter, more energetic, and happier? These positive changes in your well-being can be indicators of fat loss, even if the scale doesn't budge.

3 Body Measurements and Body Fat Percentage - If measuring body fat percentage is not possible, regularly track your body measurements, focusing on consistent areas. Monitor changes every week or every 10 days to see if there are any noticeable differences.

Remember, there are numerous reasons for weight fluctuations on the scale that may not accurately represent your progress. As long as you observe improvements in clothing fit, personal well-being, or body measurements, you're on the right path. Be patient with yourself, as significant changes can take months to become apparent, and there may still be fluctuations along the way.