Weight Loss Post 60: Healthy Tips for Seniors

Weight loss, exercise, and diets have mostly been associated with people below the age of 60, something which has left experts quite surprised. Weight loss is equally important when it comes to the elderly, probably more, because our metabolism rate begins to decline as we age. In fact, many seniors themselves give in to...

How to Use the Thermic Effect of Food to Boost Your Metabolism

Key Takeaways The thermic effect of food (TEF) is the amount of energy required to digest and process the food you eat. You can increase your daily TEF by eating more protein and whole foods, but increasing your meal frequency or size will not (eating more often won’t “boost” your metabolism). Keep reading to learn how the...

8 Tips for Avoiding Holiday Weight Gain that Actually Work

Key Takeaways Most people gain just 1 to 2 pounds of fat during the holidays, and this is easily avoided or lost if you know what you’re doing in the kitchen and gym. One of the best ways to avoid excessive fat gain during the holidays is to eat one large meal per day, and stick...

“Metabolic Damage” and “Starvation Mode,” Debunked by Science

Key Takeaways “Metabolic damage” isn’t real, has never stopped someone from losing weight, and doesn’t need to be “fixed” with special diet techniques. “Starvation mode” is sort of real, but isn’t nearly as dramatic as many people think, and naturally resolves itself after you stop dieting. Keep reading to learn the real reasons weight loss slows and...

How to Calculate Your Body Fat Percentage Easily & Accurately (With a Calculator)

Just looking for the Legion body fat calculator and nothing else? Here you go:   Want to learn more about the art and science of measuring your body fat percentage? Keep reading! Key Takeaways Body fat percentage is the percentage of your body weight that’s fat. A healthy body fat percentage for men is 8 to 17% body fat,...

Good Question: Should You Eat Back the Calories You Burn from Exercise?

Key Takeaways Eating back the calories you burn during exercise is unnecessary and usually just slows weight loss. Most of the methods people use to calculate how many calories they burn during exercise overestimate their actual calorie burn, which can lead people to eat more than they should. Keep reading to learn why “eating back” the calories...

The Secret to Body Recomposition: Lose Fat & Gain Muscle

Key Takeaways When you’re new to weightlifting, you can easily build muscle and lose fat at the same time by restricting your calorie intake and lifting weights. After your first year or so of weightlifting, muscle gain becomes much more difficult, and you’ll make better progress by focusing on either muscle gain or fat loss. Keep...

A Simple and Accurate BMR Calculator (and How to Use It)

Just looking for an accurate BMR calculator and nothing else? Here ya go: The Legion BMR Calculator What unit would you like to use? How much do you weigh? (in lb) How tall are you? (in ft/in) How old are you? (in years) Your basal metabolic rate (BMR) is . . . Not sure what a BMR calculator is, why...

A Simple and Accurate Weight Loss Calculator (and How to Use It)

Just here for the weight loss calculator? Here you go: The Legion Weight Loss Calculator What unit would you like to use? How much do you weigh? (in lb) How tall are you? (in ft/in) How old are you? (in years) What's your body fat percentage? Your lean body mass (LBM) is Your fat mass (FM) is Your basal metabolic rate...

The Definitive Guide to Reverse Dieting (2020)

Key Takeaways Reverse dieting involves gradually increasing your calorie intake over the course of several weeks or months, usually by increasing your daily calorie intake by 50 to 100 calories per week. Proponents of this practice claim that it increases metabolic rate, allowing you to eat more and more food without gaining fat. The reality is reverse...