oh ya, btw u can check out my blog for motivation,tips and etc.but i wont post the link here,
if not some1 will say "no blogwhoring" oh well,

Do excuse me, but water weight and fat weight differential? I mean, why would you want to know this and how does water retention affect your life?

water retention dont let u look ripped!! haha!

Exactly. And I don't think it's a competing bodybuilder asking.
For the average person on the street and weight loss, water retention shouldn't be an issue.

It depends on what diet program you choose. Got many out there.

But I can say not eating supper is a mistake...you need to eat 3 main meal with at least 3 small meals
in between.

Weight loss is also not a one time thing...do it is small steps. If you are extremely fat, take a break every 10Kg (or 5Kg) you reduced. Best is to combine 2~3 weeks of dieting and 1~2 weeks of eating more food (healthy food of course). Then start dieting again and repeat the cycle.

Regarding skipping or jogging, it depends on how heavy you are. Most ppl dun want to train like an athlete in order to reduce weight but some dun mind.....Just walk abt 10K a day should be enough. If you can reduce weight by just walking no need to accelerate it by jogging or running. Cause ones your body learns to lose weight by needing to do intensive cardio workout...walking than means little to your dieting. But its good to jog at least once a week.

I'm not pro, i'm also now on a diet plan. I've tried a few plan previously. Considerably reduce a lot of Kgs, and gaining it back. But the current plan I'm in makes sense. So i'm sticking with it.

plan yogurt is always good, but whats greek yogurt? what it contain?