Metabolism and fat loss, without the myths
What actually drives fat loss, which diets hold up, and what the supplement industry would rather you did not know. No promised timelines, no before and after photographs.
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Latest articles
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Is Walking 3 Miles a Day Good? What the Step Studies Show
Where three miles a day sits on the step count curves, what it does for the exercise guidelines, what it burns, and what walkers report.
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Does Walking in Place Burn Calories? What the Lab Measured
What the 2012 lab study measured for stepping in place, the calories at four body weights, and what happened when people kept it up for six…
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Eating in a Deficit and Not Losing Weight: Two Studies
Eating in a deficit and not losing weight? Two measured numbers explain most cases: a 1.2 kg normal two week swing that hides early loss, and…
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Lean Meats for Weight Loss, Ranked by Protein per Calorie
Which lean meats for weight loss give the most protein for the calories? USDA data for 18 cooked cuts ranked by protein per 100 kcal, the…
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Apple Cider Vinegar and Weight Loss: What the Trials Show
Every trial behind the apple cider vinegar weight loss claim, who ran it, how big it was, and what happened to the 2024 trial that was…
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Resting Metabolic Rate Test: Cost, Prep and Real Accuracy
What a resting metabolic rate test measures, how to prepare by the published protocol, what labs charge, and how its error compares with the free formula…
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How to Lose Weight on a Treadmill: What the Incline Does
Treadmill calories at flat, 6, 10 and 12 percent incline worked out from the ACSM equation for three body weights, what the 12-3-30 lab study measured,…
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Does Walking After Eating Help With Weight Loss? The Trials
The 2011 walking after eating study had two participants. What the larger trials show about blood sugar, what they never measured, and what meter users report.
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Does Lack of Sleep Cause Weight Gain? What Trials Counted
The controlled trials that counted every calorie eaten after short sleep, why the ghrelin and leptin story is shakier than it looks, and when poor sleep…
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How Many Steps a Day to Lose Weight? What the Trials Found
Where 10,000 steps came from, what the 18 month Step-Up trial measured, and how exercise minutes translate into steps, with what walkers report.
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Foods for Insulin Resistance: What the Trials Support
What the ADA guidance and the trials actually support on food and insulin resistance, with study sizes, and which popular foods and supplements fall short.
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Calorie Loss Calculator Walking: What Each Pace Burns
The arithmetic behind walking calorie calculators, with Compendium MET values for every pace, the gross and net figures, and why tracker numbers run high.