Nutrition and wellness, with the sources attached
Lifting weights raised resting metabolism by about 96 calories a day. Green tea added roughly 38. Eating more often changed nothing at all.
Measured energy expenditure falls by roughly 150 kcal a decade across adult life, and much of that comes from moving less, not only a slower engine. Nothing in the data happens at thirty.
Serve a lunch at half the calories per gram and slower to chew, and people eat 573 calories less than at the dense, quick version, without trying. Lighten only part of the plate and they make it back.
Trade carbohydrate for protein at the same calories and you lose about 0.79 kg more in twelve weeks. Protein really does make people feel fuller. Its sturdier benefit is keeping weight off.
Each calculator runs a different equation. In adults with obesity the best puts three in four within 10% of a measured resting rate, and the activity multiplier on top is barely validated.
