Is food noise real, or just another diet industry buzzword? The answer is more complicated than you might think. In this article, Tom Venuto explores the science behind food noise, from the famous Minnesota Starvation Experiment to the latest research on food-related intrusive thoughts. Discover why some people can't stop thinking about food and what may really be driving it
Does white rice make you fat, or is that just another diet myth? Learn what the research says about white rice vs brown rice for weight loss and overall health. Discover why brown rice may offer nutritional advantages, yet white rice can still fit into a healthy diet and successful fat-loss plan
The subject of cardio for fat loss has become strangely controversial. Some people insist you must do it to lose fat. Others claim it’s useless for fat loss. A lot of people say cardio just makes you hungrier. Some say it eats up muscle. Others argue you can’t outrun a bad diet, so why bother – just focus on diet for fat loss. The truth about cardio is a lot more nuanced than any of these common opinions.
You may have heard that muscle burns more calories at rest than fat does. It's true. Three times as much. You may have also heard that when you build more muscle, you'll increase your metabolism. Technically that's also true. You may have even heard the specific claim that each pound of muscle you add to your body burns 50 more calories per day. That is absolutely not true. It's a big myth.
Ever been curious if any fat burners are really backed by science. If so, and if you could only read one research paper to get the answer, it would be this one: “Comparing the effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health.” This study was published in the scientific journal Nutrition And Health. (Clark et al 2021). I'll summarize it for you in 3 minutes...
Does fasted cardio burn more fat? 20 or 30 years ago, almost everyone in fitness and bodybuilding thought so. You can count me in that group. I was a 1990s and 2000s era competition bodybuilder and I did a lot of fasted cardio first thing in the morning. Back then I also recommended cardio on an empty stomach to my training clients for burning more fat. Today the research is clear: Fasted cardio works, but it doesn't work better than fed cardio. Read the blog to learn why
After 35 years in the fitness business, “How to get abs” is still by far the most frequently asked question I receive out of hundreds of emails that come into my office every month. No doubt, it's because abs are the one body part that most people are the most frustrated with. Although their questions are often phrased differently and each person’s situation seems unique, my answer to “what's the real secret to getting six pack abs” is almost always the same… and you’re about to hear it...
Losing weight is hard, but keeping it off is even harder. Research shows most people regain what they lose. This article explains how successful long-term maintainers beat the odds, using 10 proven strategies based on National Weight Control Registry research and decades of real-world coaching experience.
For several years now, there has been a theory that when you exercise more, some of the increased calorie burn is "cancelled" because your basal metabolic rate decreases. An internationally publicized study now appears to confirm this, showing 27.7% "energy compensation." This has caused a number of fitness influencers to start claiming exercise doesn't work for weight loss and that "Weight loss is all diet." But what does a closer look at this research really say? Tom Venuto digs deep into the science and clears up the controversy...
I first read about the hierarchy of fat loss over a decade ago, and lately there's been a big resurgence of interest in the topic. Both coaches and athletes alike are keenly interested because so many people are still confused and overwhelmed about nutrition and failing to get results. The hierarchy of fat loss is all about priorities. Get your priorities right and results are guaranteed and overwhelm is gone
