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Bodyweight
Body weight and body composition are shaped by your biology, behaviour, environment, and lifestyle. This page focuses on sustainable evidence-based ways to lose weight, lose fat and improve your body composition. We really look at the science and the drivers behind it. Our content is for those seeking a clearer, more realistic understanding of managing your fat and muscle: "bodyweight" — one grounded in evidence, considers individual responses, and focuses on long-term health rather than short-term gains.
BODY COMPOSITION
Body Recomposition Workout Guide
Body Recomposition Diet: What to Eat
Lose Fat & Gain Muscle at the Same Time?
An evidence-based approach to body recomposition: training, nutrition, recovery, rest and measuring it.
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How to Lose Fat and Gain Muscle at the Same Time
How to Rest for Body Recomposition
Recomposition Bundle
Combine the Fat Loss Guide + Muscle Growth Guide for a complete 'body recomposition' blueprint. You can lose fat and gain muscle at the same time.
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Building Muscle: The Basics for Beginners
The 3 Key Principles of Muscle Growth
Minimalist Training for Muscle Growth
Avoid ultra-processed junk foods high in added sugars and refined carbohydrates (candy, pastries, sugary drinks, chips), which provide excess calories with minimal satiety or nutrition.
There's no healthy way to lose belly fat "quickly" — sustainable fat loss (which includes belly fat) occurs at 0.5-1 lb per week through a moderate caloric deficit, exercise and healthy lifestyle habits. There's no really effective way to target belly fat.
A healthy bodyweight is one that minimises your disease risk, supports physical function, and is sustainable through balanced eating and activity. BMI, body composition, waist circumference, metabolic health markers, and functional fitness are often better indicators of health than the number on the scale.
Healthy weight loss indicators include losing 0.5-1% of body weight per week, maintaining energy levels and workout performance, experiencing improved sleep and mood, and losing inches while preserving or building muscle mass.
No beverage specifically burns belly fat, but water is the best choice for supporting fat loss. Green tea and black coffee do have some fat burning properties, but the primary drinking strategy for fat loss is avoiding liquid calories from sugary beverages, excessive alcohol, and calorie-dense drinks.
WEIGHT LOSS & FAT LOSS
Most Asked Questions About Weight Loss and Fat Loss
Other Ways to Measure Weight Loss Besides the Scales
Fat Loss Guide
The Fat Loss A to Z Guide contains 26 concise chapters with clear, actionable advice for sustainable fat loss. It covers nutrition, training, metabolism, lifestyle, and mindset.
$6.99
Mediterranean Diet for Weight Loss and Health
3 Underrated Ways to Lose Fat
FASTING
Should You Exercise While Fasting?
What Happens to Your Body When You Fast?
Is Hara Hachi Bu Healthy?
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Alphabet Guides publishes practical evidence-based content using trustworthy, peer-reviewed research: information you can actually use. Learn more About Us and our Editorial Standards.