Healthy Habits
This section is about what happens between meals: cravings, sugar, snacking at home and sleep. Start with how to control food cravings: they are not a lack of willpower but a response to concrete triggers, such as skipped protein, poor sleep, stress or banning a food, and they ease when the trigger goes. If sweets are the problem, how to quit sugar lays out a gradual plan that starts with sugary drinks.
Sleep is the habit people underrate most: how to sleep better covers the sleep-hygiene habits with the best evidence and what a bad night does to hunger the next day. And for dinners out and events, eating out without gaining weight shows how to order, with protein and vegetables as the base and sauces on the side, and why one heavy meal does not make you gain weight.
A habit holds better with a reference point: knowing how many calories you need keeps snacking from eating the whole day.
Healthy eating when working from home: the fridge is five metres away
If you eat more at home, it is probably not because you are hungrier: it is because opening the fridge costs nothing.
How to sleep better: the sleep hygiene guide that works
Sleeping better is not a trick, it is sleep hygiene: a regular schedule, daylight and dark nights, cutting caffeine, a cool room and a wind-down routine.
How to control food cravings: why they happen and how to stop them
Cravings are not a lack of willpower: they have concrete causes (blood sugar, low protein, poor sleep, stress, banning foods).
Healthy habits: the guide to making them actually last
How to build healthy habits that last without relying on motivation: start small, anchor, design your environment and be consistent.
Healthy eating at work: a practical guide (lunchboxes, vending and meetings)
How to eat healthy at the office without the hassle: lunchboxes that hold up, what to pick from the vending machine.
How to quit sugar: a 4-week plan without suffering
A realistic plan to cut sugar without the misery: why it hooks you, where it hides, smart substitutes and a step-by-step 4-week method.
How to start eating healthy: steps, portions and a sample day
Start eating healthy with realistic steps: 5 portions of fruit and veg a day, legumes 4 times a week, whole grains and a sample day of 1,661 kcal.
How to eat out without gaining weight: the guide for restaurants and events
Real strategies for eating out without derailing your progress: what to order, how to handle alcohol and buffets, and why one meal ruins nothing.
Batch Cooking: How to Organise a Whole Week of Meals in 2 Hours
Batch cooking with a 7-day plan: what to cook in 2 hours, in what order and how long it keeps (3-4 days in the fridge, USDA; rice, just 24 hours).
Eating Healthy on a Budget: The Complete Guide
Eating well does not have to be expensive. The cheapest and most nutritious foods, how to plan your shopping and tips to spend less without sacrificing quality.
Emotional hunger vs real hunger: how to tell them apart and what to do when you eat from anxiety
A 7-sign table to tell emotional from physical hunger, what triggers it and what works: short sleep adds 385 kcal a day across 11 studies.
Mindful eating: what it is, exercises to get started and what the science says
What mindful eating is, 6 exercises and a hunger scale. What the science says: across 24 studies, eating while distracted made people eat more.
Intermittent fasting 16:8: schedules, what breaks a fast and what the studies say
How to do 16:8 around your shift, what breaks a fast (black coffee has about 2 kcal) and what 12-month trials found against plain calorie counting.
Start eating better today
Snap your food and, in about 15-25 seconds, see its calories and macros.