Noyoyo Sources of recommendations
Daily weighing
Steinberg, D. M., Bennett, G. G., Askew, S., & Tate, D. F. (2015). Weighing every day matters: daily weighing improves weight loss and adoption of weight control behaviors.
Journal of the Academy of Nutrition and Dietetics
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/
Zheng, Y., Klem, M. L., Sereika, S. M., Danford, C. A., Ewing, L. J., & Burke, L. E. (2014). Self-weighing in weight management: a systematic literature review.
Obesity
https://onlinelibrary.wiley.com/doi/10.1002/oby.20946
Pacanowski, C. R., & Levitsky, D. A. (2015). Frequent self-weighing and visual feedback for weight loss in overweight adults.
Journal of Obesity
https://www.hindawi.com/journals/jobe/2015/763680/
Weight loss pace
Purcell, K., Sumithran, P., Prendergast, L. A., Bouniu, C. J., Delbridge, E., & Proietto, J. (2014). The effect of rate of weight loss on long-term weight management: a randomised controlled trial.
The Lancet Diabetes & Endocrinology
https://www.thelancet.com/journals/landia/article/PIIS2213-8587%2814%2970200-1/fulltext
Chappell, A. J., Simper, T., & Barker, M. E. (2018). Nutritional strategies of high level natural bodybuilders during competition preparation
Journal of the International Society of Sports Nutrition
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0209-z
Tsai, A. G., Wadden, T. A., Rogers, M. A., Day, S. C., Moore, R. H., & Islam, B. J. (2010). A primary care intervention for weight loss: results of a randomized controlled pilot study.
Obesity
https://pubmed.ncbi.nlm.nih.gov/20019680/
Diet breaks
Byrne, N. M., Sainsbury, A., King, N. A., Hills, A. P., & Wood, R. E. (2018). Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study.
International Journal of Obesity
https://www.nature.com/articles/ijo2017206
Sundfør, T. M., Svendsen, M., & Tonstad, S. (2018). Effect of intermittent versus continuous energy restriction on weight loss, maintenance and cardiometabolic risk: A randomized 1-year trial.
Nutrition, Metabolism and Cardiovascular Diseases
https://pubmed.ncbi.nlm.nih.gov/29778565/
Diet programs and caloric deficit
Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., ... & Mills, E. J. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis.
JAMA
https://pubmed.ncbi.nlm.nih.gov/25182101/
Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity.
Medical Clinics of North America
https://pubmed.ncbi.nlm.nih.gov/29156185/
Protein intake
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.
British Journal of Sports Medicine
https://pubmed.ncbi.nlm.nih.gov/28698222/
Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein requirements and optimal intakes in aging: Are we ready to recommend more than the recommended daily allowance?
Advances in Nutrition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5952928/
Muscle and fat
Kramer, C. K., Zinman, B., & Retnakaran, R. (2013). Are metabolically healthy overweight and obesity benign conditions?: A systematic review and meta-analysis.
Annals of Internal Medicine
https://pubmed.ncbi.nlm.nih.gov/24297192/
Atlantis, E., Martin, S. A., Haren, M. T., Taylor, A. W., & Wittert, G. A. (2009). Inverse associations between muscle mass, strength, and the metabolic syndrome.
Metabolism
https://pubmed.ncbi.nlm.nih.gov/19394973/
Srikanthan, P., & Karlamangla, A. S. (2011). Relative muscle mass is inversely associated with insulin resistance and prediabetes. Findings from the third National Health and Nutrition Examination Survey.
Journal of Clinical Endocrinology and Metabolism
https://pubmed.ncbi.nlm.nih.gov/21778224/
Water retention
Olsson, K. E., & Saltin, B. (1970). Variation in total body water with muscle glycogen changes in man. Acta Physiologica Scandinavica
https://pubmed.ncbi.nlm.nih.gov/5475323/
Heer, M., Frings-Meuthen, P., Titze, J., Boschmann, M., Frisch, S., Baecker, N., & Beck, L. (2009). Increasing sodium intake from a previous low or high intake affects water, electrolyte and acid-base balance differently.
British Journal of Nutrition
https://pubmed.ncbi.nlm.nih.gov/19173770/
Stachenfeld, N. S. (2008). Sex hormone effects on body fluid regulation.
Exercise and Sport Sciences Reviews
https://pubmed.ncbi.nlm.nih.gov/18580296/
Strength training and aerobic exercise
Wycherley, T. P., Noakes, M., Clifton, P. M., Cleanthous, X., Keogh, J. B., & Brinkworth, G. D. (2010). A high-protein diet with resistance exercise training improves weight loss and body composition in overweight and obese patients with type 2 diabetes.
Diabetes Care
https://pubmed.ncbi.nlm.nih.gov/20150293/
Weinheimer, E. M., Sands, L. P., & Campbell, W. W. (2010). A systematic review of the separate and combined effects of energy restriction and exercise on fat-free mass in middle-aged and older adults: implications for sarcopenic obesity.
Nutrition Reviews
https://pubmed.ncbi.nlm.nih.gov/20591106/
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance.
Progress in Cardiovascular Diseases
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
Villareal, D. T., Aguirre, L., Gurney, A. B., Waters, D. L., Sinacore, D. R., Colombo, E., ... & Qualls, C. (2017). Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults.
New England Journal of Medicine
https://pubmed.ncbi.nlm.nih.gov/28514618/
Sleep and stress
Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index.
PLoS Medicine
https://pubmed.ncbi.nlm.nih.gov/15602591/
Spaeth, A. M., Dinges, D. F., & Goel, N. (2013). Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults.
Sleep
https://pubmed.ncbi.nlm.nih.gov/23814334/
Dallman, M. F. (2010). Stress-induced obesity and the emotional nervous system.
Trends in Endocrinology & Metabolism
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831158/