Site Overview

Everything on TooMuchFood.com in one place. Use this page to navigate the full site, find specific topics, or plan your reading order.

📖 Recommended Reading Order

Start with the Homepage for the core philosophy. Then work through Mental Frameworks to fix your mindset. Move to The Math to understand your numbers. Use the Grocery Guide to fix your shopping. Explore Exercise for movement and metabolism. Finally, check out Tools for gear that helps.

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Homepage

The core message: you're eating too much food. Covers the weight loss industry's scam, three steps to losing weight, and a hidden calories table showing how 8,000+ invisible calories per week sabotage your diet.

Three Steps Hidden Calories Table Industry Critique

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Mental Frameworks

Seven frameworks to rewire your relationship with food, hunger, and self-control. Start here before changing your diet.

1. Resisting the First Temptation

20-minute rule, craving waves, neuroscience of impulse eating

2. Real vs. Fake Hunger

10-point hunger scale, ghrelin & leptin, physical vs emotional hunger

3. The 3-Meal Myth

Why 2 meals saves 1,000 cal/day, calorie comparison charts

4. Intermittent Fasting

16:8, 18:6, 20:4 protocols, 4-week starter plan

5. Eating Windows

Schedule comparison, fasting/feeding rules, meal planning

6. Weekly Calorie Restriction

Weekly budgets, low/normal/flex days, sample meal plans

7. One Meal a Day (OMAD)

Day timeline, sample OMAD meals with full macro breakdowns

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The Math

Interactive calculators and the science behind weight loss numbers. BMI, macros, TDEE, and why CICO is the only equation that matters.

BMI Calculator

Imperial/metric calculator, WHO categories, interactive reference table

Macros Calculator

BMR, TDEE, protein/fat/carb splits for 6 different goals

CICO Science

Energy balance, 5 common objections debunked with research

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Grocery Guide

What to buy, what to avoid, and how to build a shopping list that makes staying in a calorie deficit easy.

Protein Sources

8 cheapest high-protein foods, cost-per-30g chart, $5/day strategy

Volume Foods

15 low-calorie vegetables & fruits, calorie density comparison

Avoiding Sugar

7 categories of hidden sugar, 29 sugar aliases to watch for

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Exercise & Movement

Diet drives weight loss, but exercise drives everything else — metabolism, energy, sleep, mental health, and long-term body composition.

Getting Started

Walking, NEAT, habit stacking, 4-week progression plan

HIIT & Metabolism

EPOC science, afterburn effect, protocol comparisons

Free Exercise

Walking, running, calisthenics, bodyweight routines

Gear & Equipment

Footwear, clothing, home gym at $50/$100/$300+

Group Fitness

Spin, CrossFit, yoga, boot camp, boxing — class comparisons

Food & Exercise Timing

Pre/post workout nutrition, fasted training, carb timing

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Tools & Gear

Products and solutions that make tracking, measuring, and staying accountable easier — from premium gear to free DIY approaches.

Smart Body Scales

Smart scales, body fat measurement, tape measures

Smart Watches

Apple Watch focus, activity tracking, calorie burn estimates

Food Scales & Portioning

Digital kitchen scales, measuring tools, portion control gear

Journals & Apps

Food tracking journals, calorie counting apps, habit trackers

Free & DIY Solutions

Mental tracking, paper methods, progress photos, open-source tools, budget gear

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Legal & Compliance

Cookie Policy

Accessibility

Affiliate Disclosure

Site at a Glance

Mental Frameworks

Math Calculators

Grocery Guides

Exercise Guides

Tool Guides