TLDR Calorie Balance is Key: Weight loss is fundamentally about balancing the calories you consume with the calories you burn. Know Your Numbers: Calculating your Total Daily Energy Expenditure (TDEE) and setting a calorie deficit is essential for gradual weight loss. Control Your Intake: Effective calorie intake control can be achieved through methods such as calorie counting, restriction diets, and mindful (conscience) eating. 1. Introduction Weight loss doesn’t have to be a mystery. Whether you’re …

TLDR Weight management hinges mainly on energy balance – calories consumed vs. burned (TDEE), which includes basal metabolism (BMR), digestion (TEF), exercise (EAT), and daily activities (NEAT). Macronutrient optimization is the second pillar of weight management – protein boosts metabolism more than carbs/fats (20-30% of calories burned during digestion), aiding satiety and weight loss. Body fat holds ~7,700 kcal/kg, so, a daily deficit of ~500 kcal adds up to ~0.5 kg of fat lost weekly. However, …

TLDR This evolving resource explores the psychological factors influencing weight management, focusing on self-control, dietary strategies, and hunger management. Topics include ego depletion, which explains why willpower diminishes over time, and how cognitive energy impacts decision-making. Various dieting approaches are discussed—from restrictive diets to flexible plans like IIFYM and intermittent fasting—highlighting their psychological and metabolic effects. Practical hunger management strategies, such as increasing protein and fiber intake, prioritizing low-calorie-density foods, and avoiding highly palatable processed …