How Much Muscle Can You Gain in a Month?

Editor’s Note: This post was updated on April 26, 2018 for accuracy and comprehensiveness. It was originally published on September 19, 2017. If you’ve ever tried to lose weight before, you may have heard that a 3,500 calorie deficit results in about one pound of fat loss. In other words, if your daily caloric requirement is 2,500 calories and…

Know Your Fats: The Impact of Dietary Fats on Body Composition

Editor’s Note: This post was updated on August 23, 2018, for accuracy and comprehensiveness. It was originally published on August 24, 2016. Have you noticed the abundance of low-fat or fat-free options on the shelves? Do your friends refuse to eat a particular food because it has “just too much fat?” Despite popular opinion, national obesity rates have skyrocketed from…

Editor’s Note: This post was updated on September 10, 2018 for accuracy and comprehensiveness. It was originally published on July 26, 2017 If you begin a conversation about alcohol, you’re likely to get a chorus of varied opinions. Your one friend swears that her daily glass of red wine will ward off cardiovascular disease, even if it’s at the expense of…

Fruit: Friend or Foe for Body Composition?

Editor’s Note: This post was updated on August 24, 2018, for accuracy and comprehensiveness. It was originally published on July 12, 2017. You’ve probably heard that “sugar makes you fat.” And rightfully so: there’s a large body of evidence that shows a correlation between increased sugar intake and obesity. But what about fresh fruit? All fruit contains natural sugar– in…

What You Never Knew About Meal Frequency

You know your diet has a lot to do with your weight and body composition. When it comes to weight loss, and maintaining that weight loss, the number one strategy people use is modifying food intake. Most people emphasize their food choices, and that’s definitely encouraged. Watching what you eat is important. But meal frequency is another dietary variable…