Tagged #beginners

Sofia Lindqvist

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2 months ago

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3 min read

The mismatch between your body clock and local time after crossing time zones. Key takeaways Rough adjustment rate: about a day per time zone crossed...

Dr Amara Nwosu

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2 months ago

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3 min read

How quickly weight can be lost in a way that is safe and likely to be sustained. Key takeaways Commonly advised rate: 1-2 pounds (about 0.5-1 kg) a we...

Marcus Okafor

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2 months ago

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4 min read

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Medically reviewed

Body fat does not appear overnight. Almost all short-term movement on the scale is water, food in transit and glycogen, and misreading it is how peopl...

Ben Halvorsen

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2 months ago

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3 min read

A screening measure calculated from weight and height: weight in pounds divided by height in inches squared, times 703 (or kg/m²). Key takeaways Healt...

Dr Priya Raghunathan

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2 months ago

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3 min read

Practical ways to judge how much food is on the plate without weighing it. Key takeaways Protein portion: 1 palm Vegetable portion: 1 or more fists Mo...

Marcus Okafor

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2 months ago

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4 min read

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Medically reviewed

A cholesterol result has four or five lines on it and most people read only the first. LDL and non-HDL usually tell you more than the total does. What...

Marcus Okafor

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2 months ago

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3 min read

The day-to-day movement on the scale that has nothing to do with body fat. Key takeaways Normal daily fluctuation: a few pounds (1-2 kg) Main causes:...

Sofia Lindqvist

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2 months ago

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3 min read

Keeping weight off after losing it, which has its own evidence base and its own skills. Key takeaways Most common outcome without a maintenance plan:...

Dr Amara Nwosu

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2 months ago

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3 min read

The relationship between energy taken in as food and energy used by the body. Key takeaways Estimated needs, adult women: about 1,600-2,400 calories a...

Sofia Lindqvist

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2 months ago

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4 min read

A cold arrives gradually and leaves you functional. Flu arrives in hours and puts you in bed. The distinction matters because one of them has a vaccin...

Ben Halvorsen

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2 months ago

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3 min read

Managing restaurant and takeout meals without abandoning a plan. Key takeaways Menu calorie labeling: required for restaurant chains with 20 or more l...

Dr Priya Raghunathan

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2 months ago

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3 min read

The signals that make you feel hungry and full, and what changes them. Key takeaways Most filling macronutrient: protein Fiber: adds volume and slows...

Marcus Okafor

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2 months ago

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3 min read

Restrictive eating patterns marketed with rapid results and rules rather than principles. Key takeaways Common early loss: largely water and glycogen,...

Sofia Lindqvist

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2 months ago

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3 min read

The two-way relationship between weight, mood, self-image and eating behavior. Key takeaways Weight stigma: linked to worse outcomes and avoidance of...