Clear, honest and no miracles

How to work out a safe calorie deficit, why bigger isn't always better and when to review it.

The honest truth about a 1,200 kcal meal plan: when it's too little, the risks and how to find your own number.

Is it possible? Yes. What to do about food, and why a daily walk still matters.

When to start, how much is safe while breastfeeding, and why the first months aren't for dieting. Doctor first.

How to work out your BMI, who it fits, where it gets things wrong, and why your waist often says more.

Why weight creeps back, how to move to maintenance calories, how to read your weight trend, and what to do when it rises by 2 kg.

Why your weight moves 1–2 kg a day, how and when to weigh yourself, why the trend matters more than one number, and when it's better to skip the scale.

Calories in beer, wine and vodka, why drinking leads to snacking and worse sleep, how to drink less and when to get help.

How much really comes off in a week, in 2 weeks and in a month, why week one is mostly water and how long losing 10 kg takes.

How many calories a man needs to lose weight, waist size, protein, beer, strength training and why a GP check is worth it.

A free calculator, plus an explanation of how to work out a safe calorie deficit.

Work out your own protein target from your weight and goal. Free.

Weighing, labels, hand-sized portions and the most common mistakes – simply, without obsessing.

The cheapest sources of protein and fibre in our own food data, what to buy frozen, and how to stop throwing food away.

Formulas, data sources, safe limits and what our numbers don't know. All out in the open.

How much fluid an adult needs a day, whether coffee and tea count, how to tell you're drinking too little and when to check with a doctor.

Per 100 g or per portion, sugar and salt, ingredient order, “no added sugar” and “light” claims: a plain guide to EU food labels and how not to be fooled.

The 14 EU allergens, allergy vs intolerance, how to read labels and what “may contain” really means. A cautious guide to eating safely with a food allergy.

How to make cepelinai, kugelis, cabbage rolls and layered herring salad lighter without losing the flavour – with real calories per portion.

A calm path for beginners: find your number, plan a few days, shop once, cook simply and review after 2 weeks. Small changes, no perfection.

Is eating after 6 pm really a problem, when to finish eating before bed, and 12 light but filling dinners with calories.

How much sugar the WHO recommends, where it hides, how to spot it on a label and 10 small steps.

Calorie needs by sex, age and activity (tables), how many to eat to lose weight, and why we never go below a safe minimum.

A protein table from our own data: protein per 100 g of chicken, curd cheese, eggs, fish, lentils and seeds, their calories and the cheapest sources.

How to start at the gym: how often, a simple full-body workout, why technique beats weight and how normal soreness differs from real pain.

How many steps a day are worth aiming for, where 10,000 came from, how steps relate to WHO guidelines and weight loss, and easy ways to add more.

No time or energy to exercise? A five-minute, no-equipment routine is a real place to start. A sample routine, safety rules and what the WHO says.

How to eat filling, safe meals in later life: protein, fluids, appetite, strength and balance. A guide for seniors and for the family members helping them.

When counting calories or weighing food stops helping: warning signs, how to eat without counting, and where to get support.

Subscriptions bought on iPhone, Android or a website, and what to do if you're charged after cancelling.

Step by step: asking for a refund, your rights, Lithuania's consumer authority (VVTAT) and your bank.