THE TWD BLOG

Realistic 4–7 month guide to losing 30 pounds safely—aim 1–2 lbs/week with a 500–1,000 calorie deficit, strength training, protein, and sustainable habits.

Lose 10 pounds of fat and often trim 1.5–2 inches from your waist and 1–2 clothing sizes; results vary by body type—preserve muscle with protein and resistance training.

Muscle is denser than fat—one pound takes up less space, burns more calories, and reshapes your body; focus on body composition, not just the scale.

Shedding 5 pounds of fat improves insulin sensitivity, heart health, sleep, and joint pain—plus practical resistance-training and nutrition tips to keep it off.

How losing 20 pounds changes male vs female bodies—where fat comes off, how starting body fat and muscle affect appearance, and practical tracking tips.

How 15 pounds of fat changes your shape and why results vary by gender, genetics, muscle mass, height, and fat distribution.