Weight Loss
The math and the habits behind losing weight and keeping it off. 3 articles.
The Scale
Why the scale fluctuates daily, and what to do about it
Daily weight swings of 1 to 2 kg come from water, salt, carbs, digestion, hormones and timing, not fat. Each cause, how long it lasts and how to read it.
Pace
How fast should you lose weight? Safe, realistic rates by body weight
A safe rate of weight loss is 0.5 to 1 kg (1 to 2 lb) a week, or 0.5 to 1% of body weight. Here is what that means at 60, 80 and 100 kg, and how to set it.
The Math
The 3,500-calorie rule: what is true, what is a myth, and the math that works
A pound of fat holds about 3,500 kcal, but a 500 kcal daily deficit does not keep losing a pound a week. Here is why, a 12-week worked example and the fix.