OK, here's my input on this.
I can't look up this MASF thing (blocked at work), but I'll tell you how you can lose a lot of weight without this.
First, let's talk about those scales.
For monitoring your weight, you need to weigh yourself first thing in the morning, after your trip to the bathroom. This will the time when your weight is the most consistent. Go to bed well hydrated, let your body do its thing through the night, and by morning your water weight will be consistent because you'll be properly hydrated and the excess water processed and waiting for you to drain the lizard.
Your weight will vary significantly throughout the day for a variety of factors: meals, drinking, sweating, peeing, physical activity, etc. So the morning is when you should be weighing yourself for consistency.
Second, let's talk about food/fluids:
It's not unusual to loose a significant amount of weight in the first day or two of most diets. But this isn't a "true" weight loss because you're not losing it all due to fat loss...you're losing the majority of it because you've significantly reduced your dietary mass intake while your body is still pushing everything else already in the GI track out to the toilet. Essentially, you've emptied your GI track of a large bulk of food it already had in there.
After the first few days, while you're maintaining a consistent diet, your weight will settle down and the weight loss you see then will actually represent fat loss.
HOWEVER, if your diet isn't properly balanced, part of that weight loss will also be in muscle mass. So it's absolutely essential while you're cutting down on calories, that you're NOT depriving your body of the nutrients it needs to remain healthy in the process.
If you radically shift your diet by cutting out entire food groups, you WILL lose weight...but in the process, your body will react to what it's missing in nutrients by scavenging what it needs from other tissues elsewhere in the body as well as tell you it's hungry because it wants you to consume the things it needs. Like muscle mass, for example. And remember...you're heart is a muscle, too. (Just sayin'.) You can adversely affect bone density and the like, as well, in extreme cases.
You CAN significantly reduce your calorie intake while maintaining a balanced diet. As I said above, I don't know what this MASF thing is...but having lived through decades of endless diet fads, I'm STRONGLY suspicious of them because a great many of them are either nutritionally bad for you, or they are marketing scams that encourage you to do what you are already able to do yourself at no added cost.
Cutting back on calories while maintaining an balanced diet isn't really that difficult a thing. And, done properly, it means that when you've reached your target weight, you don't have to "fight" to maintain it. You've spent several weeks/months having taught yourself to eat a balanced diet in reasonable portions and don't have to change anything at that point.
Fluids? Drink water. Cut out the rest of the stuff, most especially sodas, sweet tea, etc. You really don't need them and loading up your body with hundreds of calories a day in sugar is a significant amount of calories (not to mention the wear and tear on your body's ability to process carbs over a lifetime, which may be a cause for the onset of Type 2 diabetes later in life). For flavors, add some lemon/lime juice or use some of those "water enhancers" like MIO or Kool-Aid thingies that you squirt into the water. (Those use sucralose, not sugar. I haven't seen anything which ties the long term use of sucralose to adverse health effects, but some people don't use artificial sweeteners on principle. Your choice.)
Third, let's talk about physical activity.
If you want to call it "exercise", fine. But what it's REALLY all about is being physically active. THIS is where significant weight loss is attained, NOT because you're actually burning more calories (there is that), but because of the primary benefit of being physically active.
Namely, while you're physically active, you don't feel hunger.
That's right. While you're up and about, walking to and from work sites, moving about the office, running out to your car during a break to get something, etc., your body doesn't feel hunger.
It's when you are not so active that the body now tells you "Hey, now would be a great time to eat, because I can devote resources for this."
It's not so much a "psychological" thing as a simple biological fact that the body has to manage it's resources. While you're active, your body has to devote resources to be successful in whatever activity you're doing. When you're sleeping, the body uses that time to perform the majority of repairs it was unable to dedicate the resources to throughout the day (which is why sleep is so important when you're sick). And when you stop to relax during the day, that's the time the body can devote resources to replenishing energy stores and nutrients you were using while active.
So it's not EXERCISE, per se, that's required for weight loss, it's PHYSICAL ACTIVITY.
You can lose more weight, much easier, by cutting back on calorie intake significantly and being physically active than you will be able to by trying to burn off an equivalent amount of calories by exercising. Why? Because you have to exercise a LOT more in addition to your normal daily requirements. In other words, it's easier to create a significant calorie deficit by reducing calorie intake than by increasing exercise.
As an example:
Riding a bicycle at a moderate speed for an hour will burn about 500 calories. (And this on top of your daily routine.) Or you can simply not wash that Snickers bar down with a Coke.
SO...a balanced diet in reasonable portions, combined with being physically active throughout the day. If you want to incorporate more exercise beyond that, great.