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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How to Take Measurements for Weight Loss, Consistently
Where you put the tape changes your waist number by inches. A consistent protocol for taking measurements for weight loss, drawn from published clinical procedures, and…
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How to Get Rid of Postpartum Belly Fat: It Is Not All Fat
Most of what people call a postpartum belly is not fat. It is the shrinking womb, separated abdominal muscles, stored fat and loose skin, and each…
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How to Get Rid of Menopause Belly Naturally: SWAN Data
SWAN tracked body composition through the menopause transition with DXA scans. What it measured, why the scale misses it, what women in public threads report, and…
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How to Lose Weight From Medication Weight Gain, Safely
Medication weight gain is real and usually driven by appetite. Here is which drug classes are linked to it, what the Endocrine Society guideline lists as…
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How to Lose Weight With Insulin Resistance: What Trials Show
Insulin resistance does not lock fat in, but it can make hunger harder to manage. Here is what the Diabetes Prevention Program and four other trials…
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How to Increase BMR, and the Honest Size of the Effect
Muscle, protein, water and intervals all appear on every page about raising basal metabolic rate. Almost none of them print the size of the effect. Here…
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How to Know My Body Fat Percentage: How Wrong Each Method Is
Every way of estimating body fat carries an error range. Here is that range for each method, and how much a reading has to move before…
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Dietary Supplements for Metabolism: How Small the Effect Is
The measured effects are real and they are tiny. What 315 randomised trials found, why the trial dose rarely matches the bottle, and what people who…
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Calories Deficit Meals: What a Day of Food Adds Up To
What a day of calorie deficit meals actually looks like on a scale, with the arithmetic the recipe roundups leave out.
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How to Lose 20 lbs: The Arithmetic, Not the Countdown
Twenty pounds is a size of change, not a schedule. What it costs in energy, why the first weeks flatter you, and why the same deficit…
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Calorie Deficit Diet for Men: Size, Not Testosterone
Why a men’s calorie deficit starts from a higher maintenance figure, how much of that gap is body size rather than sex, and what testosterone actually…
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Drop Water Weight: What the Scale Is Really Showing
Water weight is fluid, not fat. Here is what glycogen, salt, hormones and the weekly rhythm of the scale actually do to the number you see.