Fat Loss

Fat loss comes down to using more energy than you take in over time. Every diet that works, works by that mechanism, whatever else it claims.

A step by step method for setting a deficit: estimate maintenance, pick a rate you can hold, set protein, and adjust from real data rather than guesswork.

Building muscle while losing fat is real, but it is slow and only works well for certain people. Here is who it suits and how to set it up.

Almost every plateau has the same cause, and it is not a broken metabolism. Here is the order to check things in before you cut calories again.

One trial found intermittent dieting lost substantially more fat than continuous dieting. It studied men with obesity over 30 weeks, and that caveat is the whole article.

Being light and soft is not a fat problem. It is a muscle problem wearing a fat problem’s clothes, and dieting is the one response that reliably makes it worse.

The most asked question in any fitness community, and it has an answer. Two numbers decide it, and neither of them is how you feel about the mirror today.

Two kilos overnight is not two kilos of fat. It takes a 14,000 calorie surplus to gain that, and you did not eat one.

Around 39 to 40 percent of the weight lost on semaglutide in trials was lean mass. That single number is the whole training argument.