Free mini-course · 8 parts
Sustainable Weight Loss 101
A free 8-part course on losing weight the evidence-based way — energy balance, reading the scale, plateaus, lapses and the maintenance nobody plans for.
Self-paced and completely free — each lesson is a ~10-minute read and ends with one concrete exercise. All lessons are live. Part of the The Science of Weight Loss hub.
Start lesson 1The lessons
- Energy Balance: The Only Mechanism That Matters for Weight LossEvery diet that works operates through the same mechanism — even when the diet doesn't mention calories at all. Here's the simple truth, and why it's still not easy.Available now — read lesson 1
- Why the Scale Lies Daily (and How to Read It Weekly)Your weight can swing 1–2 kg overnight without any change in body fat. Here's exactly what is causing it — and how to read your data so the noise doesn't derail your progress.Available now — read lesson 2
- Setting a Goal You Can Actually HitMost weight loss goals are set to be motivating and end up being demoralising. Here's how to set a target and timeline you can genuinely hit.Available now — read lesson 3
- Eating for Fullness: Protein, Fiber & the Science of SatietyThe secret to maintaining a calorie deficit long-term isn't willpower — it's eating the foods that make hunger manageable. Here's the science behind feeling full.Available now — read lesson 4
- The Plateau PlaybookA weight loss plateau is one of the most demoralising experiences — and one of the most explainable. Here's what is actually happening and what to do about it.Available now — read lesson 5
- Beyond the Scale: Measurements, Photos & Non-Scale VictoriesScale weight is one signal among many — and sometimes the least useful one. Here's how to build a fuller picture of your progress that keeps you going when the number stalls.Available now — read lesson 6
- The Psychology of Lapses, Weekends & 'Ruined' DaysOne meal doesn't ruin a week of progress. But the thinking that follows one meal often does. Here's the psychology — and the practical fix.Available now — read lesson 7
- Maintenance: The Part Nobody Plans ForMost weight-loss plans end the moment you reach the goal weight. But maintenance is where the real skill begins — and most people have never been taught it.Available now — read lesson 8
Practice each lesson in Weight Loss Tracker & BMI
Every lesson ends with a small exercise — the app is where it becomes a daily practice. Log weight offline in kg, lb or stones, follow a smoothed trend to your goal, and track BMI, measurements and progress photos. No account, no ads.
- Free
- No account
- Works offline
- No ads