Measurements
BMI (Body Mass Index)
A measure of body fat based on height and weight that applies to adult men and women. More in Detail
Body Fat Percentage
The total mass of fat divided by total body mass, multiplied by 100. More in Detail
Lean Body Mass
The weight of your body minus all the fat tissue.
Waist-to-Hip Ratio
A measurement of body fat distribution, calculated by dividing waist circumference by hip circumference.
Skinfold Measurement
A method of measuring subcutaneous fat using calipers at specific body locations.
DEXA Scan
A highly accurate X-ray based method for measuring body composition, including bone density.
Bioelectrical Impedance
A method of measuring body fat by sending small electrical currents through the body.
Hydrostatic Weighing
A highly accurate method of measuring body composition by submerging the body in water.
Circumference Measurements
Taking measurements of various body parts to track changes in body composition and size.
Body Volume Index (BVI)
A modern alternative to BMI that uses 3D body scanning to measure body composition.
Nutrition
Caloric Deficit
Consuming fewer calories than your body burns, leading to weight loss.
Macronutrients
The three main nutrients your body needs in large quantities: proteins, carbohydrates, and fats.
Micronutrients
Essential vitamins and minerals required in small amounts for proper body function.
Glycemic Index
A measure of how quickly foods raise blood sugar levels.
Portion Control
The practice of managing food serving sizes to control calorie intake.
Clean Eating
A dietary approach focusing on whole, unprocessed foods while avoiding refined and processed foods.
Meal Prep
The practice of planning and preparing meals in advance to maintain dietary consistency.
IIFYM (If It Fits Your Macros)
A flexible dieting approach focusing on meeting daily macronutrient targets regardless of food choices.
Nutrient Density
The ratio of nutrients to calories in a food, indicating its nutritional value per calorie.
Reverse Dieting
Gradually increasing calorie intake after a period of restriction to boost metabolism.
Thermic Effect of Food (TEF)
The energy expended during digestion, absorption, and processing of food.
Nutrient Timing
Strategic consumption of specific nutrients at certain times to optimize body composition and performance.
Refeed Day
A planned increase in caloric intake, usually focusing on carbohydrates, during a diet phase.
Body Process
Metabolism
The process by which your body converts food into energy.
Ketosis
A metabolic state where the body uses fat for fuel instead of carbohydrates.
Basal Metabolic Rate (BMR)
The number of calories your body burns while at rest.
Thermogenesis
The production of heat in the body, contributing to calorie burning.
Insulin Sensitivity
How effectively your body responds to insulin to regulate blood sugar levels.
Fat Oxidation
The process of breaking down stored fat for energy.
NEAT (Non-Exercise Activity Thermogenesis)
Calories burned through daily activities outside of formal exercise.
Metabolic Adaptation
The body's natural response to reduced calorie intake by lowering energy expenditure.
Lipolysis
The breakdown of fat stored in fat cells for energy use.
Gluconeogenesis
The production of glucose from non-carbohydrate sources when carbohydrate intake is low.
Protein Synthesis
The process by which cells build proteins, essential for muscle maintenance and growth.
Exercise
HIIT
High-Intensity Interval Training - alternating between intense exercise and rest periods.
LISS
Low-Intensity Steady State cardio - maintaining a consistent, moderate intensity level throughout the workout.
Progressive Overload
Gradually increasing the weight, frequency, or number of repetitions in strength training.
Compound Exercises
Movements that work multiple muscle groups simultaneously, such as squats or deadlifts.
Recovery Period
Time between workouts allowing muscles to repair and strengthen.
RPE (Rate of Perceived Exertion)
A scale used to measure the intensity of your exercise based on how hard you feel you're working.
Supersets
Performing two exercises back-to-back with minimal rest between them.
Time Under Tension
The total time a muscle is working during a set, affecting muscle growth and endurance.
Metabolic Conditioning
Structured patterns of work and rest periods to optimize energy systems and burn fat.
Active Recovery
Light exercise performed on rest days to promote recovery and maintain mobility.
Periodization
Systematic planning of training to optimize performance and prevent plateaus.
Mental Health
Mindful Eating
Paying full attention to the experience of eating and drinking, both internal and external.
Body Image
How you see yourself when you look in the mirror or picture yourself in your mind.
Non-Scale Victory (NSV)
Progress markers in your weight loss journey that aren't related to the number on the scale.
Emotional Eating
Using food to cope with emotions rather than to satisfy physical hunger.
Diet Fatigue
Mental exhaustion from prolonged dietary restrictions and weight loss efforts.
Scale Anxiety
Stress or anxiety related to weighing oneself and seeing the numbers on the scale.
Body Acceptance
The practice of accepting and respecting your body throughout your weight loss journey.
Diet Mentality
A rigid way of thinking about food and eating that can lead to restrictive behaviors.
Food Freedom
A balanced relationship with food free from strict rules and restrictions.
Progress Photography
Taking regular photos to document physical changes and boost motivation.
