The AIMS Blog
Food and fitness, without the guesswork.
Honest, simple guides to food, calories, protein and losing weight, from the team behind AIMS.
Do you need to count calories to lose weight? What the research says
You can lose weight without counting calories, but tracking makes it easier for most people. What the studies show, when counting helps and simpler options.
Food guidesHow many calories in eba, fufu and pounded yam? Per wrap and per plate
Calories in eba, fufu and pounded yam per 100 g and per wrap, using FAO food table numbers, plus what the soup adds and easy ways to enjoy swallow on a diet.
Food guidesCalories in pizza vs a burger: which is better when you're dieting?
Pizza or burger? Calories per slice, per burger and per meal, side by side with real USDA numbers, plus which one fits a diet better and how to order.
Weight lossHow many calories should I eat to lose weight? A simple way to find your number
Work out your maintenance calories, pick a safe deficit and adjust as you go. A worked example with real numbers, plus why weight loss slows down over time.
MuscleSkinny fat to lean: how to fix it without crash dieting or bulking
Skinny fat means a normal weight but little muscle and a soft middle. Here's how to build muscle and lose fat at the same time, step by step.
Fat lossCan you eat junk food and still lose fat? Yes, here's how
You don't have to quit pizza, chocolate or chips to get lean. Here's the science of why it works, the catch nobody mentions, and a simple 80/20 plan.
MuscleHow to bulk: gain muscle without gaining a lot of fat
A simple, science-backed bulking guide: how many calories to add, how much protein, how fast to gain, how to train, and how to avoid a messy 'dirty bulk'.
Fat lossThe science of fat loss, explained simply
Where does fat actually go when you lose it? How your body burns energy, why you can't spot-reduce, and what really matters for losing fat and keeping muscle.
Weight lossDoes eating at night cause weight gain? What the research says
Is eating after 8 pm really making you fat? Here's what studies actually show about late eating, why night snacking adds up, and how to eat late without gaining.
Myths9 common fitness myths, busted by science
Sit-ups for belly fat? Carbs make you fat? Lifting makes women bulky? Nine of the most common fitness myths, and what the research actually says.
Weight lossWhy am I not losing weight? 7 honest reasons (and what to do)
Eating less but the scale won't move? Here are the seven most common reasons, backed by research, and the simple fix for each one.
NutritionHow much protein do you need a day? A simple guide with real numbers
The exact protein targets for normal life, building muscle and losing weight, a quick table by body weight, and how to actually hit your number with everyday food.
TrackingHow to count calories when you eat out (without ruining the meal)
Restaurants, takeaways and parties are where diets fall apart. Eight simple ways to estimate your meal and stay on track, without being weird about it.
Food guidesHow many calories are in jollof rice? Spoons, plates and party packs
Calories in jollof rice per spoon, per plate and per take-away pack, plus chicken and fried plantain, and easy ways to enjoy it on a diet.