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The core message, three steps to weight loss, hidden calories table.

• Resisting the First Temptation — 20-minute rule, craving waves
• Real vs. Fake Hunger — hunger scale, ghrelin & leptin
• The 3-Meal Myth — why 2 meals saves 1,000 cal/day
• Intermittent Fasting — 16:8, 18:6, 20:4 protocols
• Eating Windows — schedule comparison, meal planning
• Weekly Calorie Restriction — weekly budgets, flex days
• One Meal a Day (OMAD) — day timeline, macro breakdowns

• BMI Calculator — imperial/metric, WHO categories
• Macros Calculator — BMR, TDEE, protein/fat/carb splits
• CICO Science — energy balance, 5 objections debunked

• Protein Sources — 8 cheapest high-protein foods, $5/day
• Volume Foods — 15 low-calorie vegetables & fruits
• Avoiding Sugar — 7 categories, 29 sugar aliases

• Getting Started — walking, NEAT, 4-week plan
• HIIT & Metabolism — EPOC science, protocol comparisons
• Free Exercise — walking, running, calisthenics
• Gear & Equipment — footwear, clothing, home gym tiers
• Group Fitness — spin, CrossFit, yoga, boot camp, boxing
• Food & Exercise Timing — pre/post workout nutrition

• Smart Body Scales — smart scales, body fat measurement
• Smart Watches — Apple Watch, activity tracking
• Food Scales & Portioning — kitchen scales, measuring tools
• Journals & Apps — food tracking journals, habit trackers
• Free & DIY Solutions — progress photos, open-source tools

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