THE TWD BLOG

One pound of body fat holds about 3,436–3,752 calories; the 3,500-rule oversimplifies because fat composition and metabolism vary.

A science-based guide to losing 10 pounds of fat in 5–10 weeks with safe calorie deficits, protein, and strength training to preserve muscle and avoid plateaus.

Why beginners lose fat faster—higher starting fat, stronger muscle-building response, and lower training needs—plus practical training and nutrition tips for both levels.

Build muscle while losing fat with 0.8–1.0g protein per lb, a small 200–500 kcal deficit, progressive strength training, and 7–9 hours of sleep.

Muscle gain, improved posture, and reduced bloating can make you look slimmer even when the scale barely moves—track inches, photos, and strength.

Why the scale can mislead you: focus on fat loss, preserve muscle, and track progress with DEXA, measurements, photos, and strength.