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People who track their food lose roughly twice as much weight.

The more often you log, the more you lose.

Front-of-pack letter grades help people make healthier choices across countries and cultures.

Higher-protein diets improve satiety and protect lean mass during weight loss.

Slow, steady deficits protect performance and lean mass better than aggressive crash diets.

Drinking water before meals modestly but consistently increases weight loss.

Habits take a median of 66 days of repetition to become automatic — patience matters.

Well-designed gamification (streaks, badges, progress) reliably improves health-behaviour outcomes.

Smartphone tracking apps drive higher adherence than paper diaries — and adherence is what moves the needle.

Eating with attention — slowly, without distractions — meaningfully reduces total intake.

Visual food-portion estimation is a leading source of calorie mis-counting — automated tools cut error sharply.

Goal-setting personalized to the individual is a core ingredient of effective behaviour-change interventions.