Off the Clock Labs blog https://offtheclocklabs.com/blog/ 2026-10-19T00:00:00Z Off the Clock Labs Why your weight changes every day, and what to watch insteadhttps://offtheclocklabs.com/blog/why-your-weight-changes-every-day/2026-10-19T00:00:00Z2026-10-19T00:00:00ZYour scale can jump a kilo overnight with no change in fat. Here is what moves the number from day to day, and how a trend line shows where your weight is really going. Calorie deficit: how much less to eat to lose weighthttps://offtheclocklabs.com/blog/calorie-deficit/2026-10-19T00:00:00Z2026-10-19T00:00:00ZA calorie deficit means eating less energy than you burn. How big to make yours, what the 3,500-calorie rule gets right and wrong, and why your loss slows down over time. How many calories do you burn a day? The Mifflin-St Jeor equationhttps://offtheclocklabs.com/blog/calories-burned-per-day/2026-10-19T00:00:00Z2026-10-19T00:00:00ZEstimate your daily calories in two steps, your resting burn from the Mifflin-St Jeor equation and then an activity factor, with worked examples for a woman and a man. BMI chart for adults, with the lower cut-offs for Asian backgroundshttps://offtheclocklabs.com/blog/bmi-chart-asian-cut-offs/2026-10-19T00:00:00Z2026-10-19T00:00:00ZWhat your BMI means on the WHO scale, the lower cut-offs that WHO and NICE use for South Asian, Chinese and other Asian backgrounds, and what BMI cannot tell you. How often should you weigh yourself? Every day, if you read the trendhttps://offtheclocklabs.com/blog/how-often-should-you-weigh-yourself/2026-10-19T00:00:00Z2026-10-19T00:00:00ZIn a six-month weight loss study, people who weighed every day lost about 6 kg more than people who weighed on most days. How to weigh daily without letting one number ruin your morning. Weight loss plateau: a real stall, or water hiding your progress?https://offtheclocklabs.com/blog/weight-loss-plateau/2026-10-19T00:00:00Z2026-10-19T00:00:00ZTwo weeks without progress on the scale is often water masking fat loss. How to tell a real plateau from noise, why loss slows as you get lighter, and what to change when the stall is real. Which diet is best for weight loss? What two big trials foundhttps://offtheclocklabs.com/blog/best-diet-for-weight-loss/2026-10-19T00:00:00Z2026-10-19T00:00:00ZLow-carb or low-fat, Atkins or Weight Watchers? Two well-known trials found small differences between diets, and that sticking to the plan mattered more. How to use that when you choose yours. Waist-to-height ratio: keep your waist under half your heighthttps://offtheclocklabs.com/blog/waist-to-height-ratio/2026-10-19T00:00:00Z2026-10-19T00:00:00ZOne number from a tape measure that says more than BMI about fat around your middle. How to measure it the way NICE describes, and what 0.5 and 0.6 mean. How to estimate body fat with a tape measure (the US Navy method)https://offtheclocklabs.com/blog/body-fat-tape-measure/2026-10-19T00:00:00Z2026-10-19T00:00:00ZAll you need is a tape measure. Where to measure your neck, waist and hips, the Navy equations in centimetres with worked examples, and how far off the answer can be. What to look for in a weight tracking apphttps://offtheclocklabs.com/blog/weight-tracking-app/2026-10-19T00:00:00Z2026-10-19T00:00:00ZMost scale apps show you a noisy daily number. What a good weight tracker does instead, from a trend line to an honest goal date, and why your data should stay yours.