How it works

Two twos, two numbers

Eat twice. Move twice. Weigh twice. Under a minute a day of actually doing anything, and nothing to count.

The Two Twos

What’s the rule here? There are two, and they’re both the number two.

Not up at 6am? Work nights? Then the rule is really “last meal ends 8 hours after you wake.” A 2pm cutoff is just what that looks like for someone up at 6. Shift workers, night owls, parents of newborns: keep the ratio, not the clock. The evidence is for an early window in your day.

The Two Numbers

delta = max − min

Your delta is what leaves between your last meal and the next morning. Most of it is water: what you breathe out, what leaves through your skin, sixteen or so hours with nothing coming in. We don’t call it fat loss because it isn’t. What it actually is, averaged over two weeks, is steady enough to plan against. That’s all it needs to be.

Days 1 to 14: just write down two numbers

Run the protocol and log both numbers. No targets, no adjustments, no goals. Your only job is do the thing and write it down. Here’s a free sheet to write it on, or the spreadsheet if you’d rather it did the arithmetic.

Why 14 days and not 7? Because your weight has a weekly rhythm. In 80 people logging 4,657 weigh-ins, the high came on Sunday or Monday and the low on Friday or Saturday, most weeks. Seven days catches one weekend. Fourteen catches two, and for anyone who menstruates it covers about half a cycle, so any water swing tied to it is at least partly in the average instead of skewing it. A week is too noisy to trust.

On day 14 the app shows you your average delta. That’s the moment the number stops being random and starts being yours.

Day 15 onward: you manage one lever

From here you manage a single thing: tomorrow’s max. The app sets it from your delta and the rate of loss you picked, 1 lb a week by default. You can change it. You can’t push it past 2, because that’s the top of the range the CDC calls safe.

targetMax = today’s min + your average delta − (weekly rate ÷ 7)

You eat and drink until you’re near the ceiling, then you stop. You keep logging your min so the delta stays honest and the trend line keeps moving. That’s the whole discipline. You don’t count anything. You weigh, so you know.

What a day actually looks like

1. Wake. Bathroom. Weigh. Log your min. Twenty minutes of movement.
2. Meal one. Whenever you like.
3. Meal two. Done by 2pm (or 8 hours after waking). Weigh. Log your max.
4. Later. Twenty minutes of movement. Then nothing but water until morning, and you’ll learn from your own numbers how late is too late for that.

There’s no such thing as a failed day

This is a design rule, not a feature. Ate at 9pm? Log 9pm. Skipped a workout? Nothing happens. Blew past your ceiling? The number’s higher. The app says “Logged.” and that’s it.

No streaks, no chains, no badges for showing up, no red. Streak mechanics turn a measurement tool into a compliance tool, and compliance tools are exactly what make weight apps dangerous for the people who shouldn’t be using them. The data is observational. You’re not on trial.

Things that will happen, and what the app does about them

Will your delta be 1.5, or 2.5, or 0.9? I actually can’t tell you. That’s why the first 14 days exist.