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Practical ways to judge how much food is on the plate without weighing it. Weighing produces better data and worse adherence; hand-based portions scal...
Continue Reading : Portion Sizes: The Practical To-Do List
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...
Continue Reading : Your Questions About Portion Sizes, Answered
The day-to-day movement on the scale that has nothing to do with body fat. Misreading normal fluctuation as failure is one of the most common reasons...
Continue Reading : The Weight Fluctuation Checklist: What to Do and What to Skip
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:...
Continue Reading : Weight Fluctuation: Common Questions Answered
Keeping weight off after losing it, which has its own evidence base and its own skills. Most attempts succeed at losing and struggle at keeping, and m...
Continue Reading : Weight Maintenance: The Practical To-Do List
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:...
Continue Reading : Your Questions About Weight Maintenance, Answered The relationship between energy taken in as food and energy used by the body. It is the mechanism underneath every weight change, and also the reason...
Continue Reading : Energy Balance: The Practical To-Do List
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...
Continue Reading : A Q and A on Energy Balance
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...
Continue Reading : Cold or Flu: Telling Them Apart Managing restaurant and takeout meals without abandoning a plan. One large meal is trivial arithmetically; the days of abandonment that sometimes foll...
Continue Reading : The Eating Out Checklist: What to Do and What to Skip
Managing restaurant and takeout meals without abandoning a plan. Key takeaways Menu calorie labeling: required for restaurant chains with 20 or more l...
Continue Reading : Your Questions About Eating Out, Answered The signals that make you feel hungry and full, and what changes them. Foods differ substantially in how filling they are per calorie, which matters m...
Continue Reading : The Appetite and Satiety Checklist: What to Do and What to Skip
The signals that make you feel hungry and full, and what changes them. Key takeaways Most filling macronutrient: protein Fiber: adds volume and slows...
Continue Reading : Your Questions About Appetite and Satiety, Answered Restrictive eating patterns marketed with rapid results and rules rather than principles. Most produce fast early loss from water and glycogen, and mo...
Continue Reading : Fad Diets: A Practical Checklist
Some cramping is expected. Pain that stops you working, does not respond to pain relievers, or has changed over time is not something to put up with,...
Continue Reading : Period Pain: What Helps and When It Is Not Normal