Myles, I do follow IPOARM, and have had great results. I use the online tool in that post to estimate my body fat. Not particularly accurate, but I don't have a way to get it done any other way. A caliper would be better. For tracking my loss, I use measurements, in addition to the scale. You're on your own with saag paneer; as a general rule, I don't eat green things I'll check my recipe books, though; I'm sure I can find a good one. Or ask my SIL, who makes a very good one.