If you don't have or want to buy calipers then use the tape-measurement method. I feel like I am off to a good start. Nosso amor a Deus, ao próximo, à vida, nos faz superar tudo! Skip to the end of this link. It is hard enough just to keep track of calories, but to keep track of protein, fat and carbs as well as calories is really time consuming.
Their conclusion sums it up quite nicely: …Garcinia extractsHCA can cause short-term weight loss. The magnitude of the effect is small, and the clinical relevance is uncertain. I agree.