Guides
What the research says about losing weight.
Short, honest guides to losing weight, eating enough protein, weighing yourself and doing it together. Every claim has a source.
Losing weight together: why a partner or friend helpsLosing weight with a partner or friends makes you more likely to stick with it and keep the weight off. Here is what the research shows and how to start.5 min readPhoto food diary: does snapping your meals help you lose weight?A photo food diary is an easy way to keep track of what you eat. Here is what the research says about logging food, and how accurate AI calorie estimates are.5 min readHow many calories should I eat to lose weight?Work out your daily calories with Mifflin-St Jeor, add your activity, then take off about 550 kcal for half a kilo a week. Here is how to set your daily target.5 min readLosing weight while breastfeeding: a gentle, safe guideYou can lose weight while breastfeeding if you take it slowly. Here is how much extra energy you need, why half a kilo a week is plenty, and when to start.5 min readHow much protein do you need to lose weight?When you're losing weight, protein helps you hold on to muscle and stay full. Research points to 1.2 to 1.6 g per kilo. Here are the easiest everyday sources.5 min readWhy does my weight fluctuate from day to day?Your weight can jump a kilo overnight without it being fat. Here is what water, salt, carbs and hormones do, and why the trend over several days is what counts.5 min readShould I weigh myself every day? What the research saysWeighing yourself every day is linked to greater weight loss, and for most people it doesn't hurt their mood. Here is how to do it and read the numbers calmly.5 min readFrom dieting to identity: becoming someone who eats wellLasting habits are less about willpower and more about who you see yourself as. Here is the research behind the identity shift, and how small choices build it.5 min readEating well on Wegovy or Ozempic: protein, meals and fluidsWhen your appetite fades on Wegovy or Ozempic, getting enough protein and fluid matters more. How to eat well, protect your muscle and handle the nausea.5 min read