The research behind Ownit

Digital self-monitoring supported weight loss in adults with overweight

Berry, Kassavou & Sutton (2021). Does self‐monitoring diet and physical activity behaviors using digital technology support adults with obesity or overweight to lose weight? A systematic literature review with meta‐analysis. Obes Rev. doi:10.1111/obr.13306

Regular self-weighing went with more weight loss, no psychological harm

Zheng et al. (2015). Self-weighing in weight management: A systematic literature review. Obesity (Silver Spring). doi:10.1002/oby.20946

Self-monitoring linked to weight loss, with methodologically limited evidence

Burke, Wang & Sevick (2011). Self-Monitoring in Weight Loss: A Systematic Review of the Literature. J Am Diet Assoc. doi:10.1016/j.jada.2010.10.008

Self-monitoring combined with other techniques worked better

Michie et al. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression.. Health Psychol. doi:10.1037/a0016136

Frequent self-weighing predicted moderate loss and less regain

VanWormer et al. (2008). The Impact of Regular Self-weighing on Weight Management: A Systematic Literature Review. Int J Behav Nutr Phys Act. doi:10.1186/1479-5868-5-54

More frequent electronic logging went with greater weight loss

Harvey et al. (2019). Log Often, Lose More: Electronic Dietary Self‐Monitoring for Weight Loss. Obesity (Silver Spring). doi:10.1002/oby.22382

Weighing, steps and regular food logging predicted weight loss

Painter et al. (2017). What Matters in Weight Loss? An In-Depth Analysis of Self-Monitoring. J Med Internet Res. doi:10.2196/jmir.7457

Daily weighing gave more weight loss than weighing on most days

Steinberg et al. (2015). Weighing Every Day Matters: Daily Weighing Improves Weight Loss and Adoption of Weight Control Behaviors. J Acad Nutr Diet. doi:10.1016/j.jand.2014.12.011

Frequent, consistent dietary logging improved long-term success

Peterson et al. (2014). Dietary self‐monitoring and long‐term success with weight management. Obesity (Silver Spring). doi:10.1002/oby.20807

Consistent early online self-monitoring went with greater weight loss

Krukowski et al. (2013). Patterns of success: Online self-monitoring in a web-based behavioral weight control program.. Health Psychol. doi:10.1037/a0028135

Diet records and activity explained most of the weight-loss variation

Hollis et al. (2008). Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial. Am J Prev Med. doi:10.1016/j.amepre.2008.04.013

More protein gave small extra lean-mass gains in resistance training

Nunes et al. (2022). Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. doi:10.1002/jcsm.12922

Slightly more protein (+0.1 g/kg/day) may maintain or add lean mass

Tagawa et al. (2021). Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. doi:10.1093/nutrit/nuaa104

Protein above the RDA helped lean mass during energy restriction

Hudson et al. (2020). Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Adv Nutr. doi:10.1093/advances/nmz106

Protein boosted strength and muscle, no extra gain beyond about 1.6 g/kg

Morton et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. doi:10.1136/bjsports-2017-097608

ISSN: 1.4-2.0 g/kg/day protein is sufficient for most exercisers

Jäger et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. doi:10.1186/s12970-017-0177-8

Joint position stand on nutrition and athletic performance

Thomas, Erdman & Burke (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. doi:10.1016/j.jand.2015.12.006

ESPEN: older people should eat at least 1.0-1.2 g/kg/day protein

Deutz et al. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clin Nutr. doi:10.1016/j.clnu.2014.04.007

PROT-AGE: active older adults need at least 1.2 g/kg/day protein

Bauer et al. (2013). Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group. J Am Med Dir Assoc. doi:10.1016/j.jamda.2013.05.021

Protein supplements raised muscle and strength gains, young and old

Cermak et al. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. doi:10.3945/ajcn.112.037556

Target about 0.4 g/kg protein per meal across four or more meals

Schoenfeld & Aragon (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. doi:10.1186/s12970-018-0215-1

In a deficit, 2.4 g/kg protein beat 1.2 g/kg for lean mass

Longland et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. doi:10.3945/ajcn.115.119339

Older men needed relatively more protein per meal than younger men

Moore et al. (2015). Protein Ingestion to Stimulate Myofibrillar Protein Synthesis Requires Greater Relative Protein Intakes in Healthy Older Versus Younger Men. J Gerontol A Biol Sci Med Sci. doi:10.1093/gerona/glu103

Third update of MET values for human physical activities

Herrmann et al. (2024). 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci. doi:10.1016/j.jshs.2023.10.010

Mifflin recommended in obesity; no evidence for total-expenditure equations

Madden, Mulrooney & Shah (2016). Estimation of energy expenditure using prediction equations in overweight and obese adults: a systematic review. J Hum Nutr Diet. doi:10.1111/jhn.12355

Mifflin-St Jeor most often landed within 10% of measured RMR

Frankenfield, Roth-Yousey & Compher (2005). Comparison of Predictive Equations for Resting Metabolic Rate in Healthy Nonobese and Obese Adults: A Systematic Review. J Am Diet Assoc. doi:10.1016/j.jada.2005.02.005

RMR equations mostly underestimated measured RMR in athletes

Jagim et al. (2018). Accuracy of Resting Metabolic Rate Prediction Equations in Athletes. J Strength Cond Res. doi:10.1519/jsc.0000000000002111

Cunningham equation predicted resting energy well in recreational athletes

ten Haaf & Weijs (2014). Resting Energy Expenditure Prediction in Recreational Athletes of 18–35 Years: Confirmation of Cunningham Equation and an Improved Weight-Based Alternative. PLoS One. doi:10.1371/journal.pone.0108460

Updated MET values for the energy cost of activities

Ainsworth et al. (2011). 2011 Compendium of Physical Activities. Med Sci Sports Exerc. doi:10.1249/mss.0b013e31821ece12

Mifflin estimated REE best in US adults with BMI 25 to 40

Weijs (2008). Validity of predictive equations for resting energy expenditure in US and Dutch overweight and obese class I and II adults aged 18–65 y. Am J Clin Nutr. doi:10.1093/ajcn/88.4.959

Resting energy equation from weight, height, age and sex

Mifflin et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. doi:10.1093/ajcn/51.2.241

Lean body mass was the single best predictor of BMR

Cunningham (1980). A reanalysis of the factors influencing basal metabolic rate in normal adults. Am J Clin Nutr. doi:10.1093/ajcn/33.11.2372

Classic basal metabolism equations from weight, height and age

Harris & Benedict (1918). A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci U S A. doi:10.1073/pnas.4.12.370

Metabolic adaptation persisted six years after the weight-loss competition

Fothergill et al. (2016). Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity (Silver Spring). doi:10.1002/oby.21538

Early adaptation was linked to insulin secretion and fluid balance

Müller et al. (2015). Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited. Am J Clin Nutr. doi:10.3945/ajcn.115.109173

Metabolic adaptation to weight loss: implications for athletes

Trexler, Smith-Ryan & Norton (2014). Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. doi:10.1186/1550-2783-11-7

Dynamic models predict weight loss better than the 3500-kcal rule

Thomas et al. (2013). Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a commonly accepted rule. Int J Obes (Lond). doi:10.1038/ijo.2013.51

Overview of energy balance and body weight regulation

Hall et al. (2012). Energy balance and its components: implications for body weight regulation. Am J Clin Nutr. doi:10.3945/ajcn.112.036350

Adaptive thermogenesis: more a concept than a measurable entity

Dulloo et al. (2012). Adaptive thermogenesis in human body weight regulation: more of a concept than a measurable entity?. Obes Rev. doi:10.1111/j.1467-789x.2012.01041.x

Dynamic model links energy imbalance to body weight change

Hall et al. (2011). Quantification of the effect of energy imbalance on bodyweight. Lancet. doi:10.1016/s0140-6736(11)60812-x

Model predicts metabolic adaptation and weight change on diets

Hall (2010). Predicting metabolic adaptation, body weight change, and energy intake in humans. Am J Physiol Endocrinol Metab. doi:10.1152/ajpendo.00559.2009

The body actively opposes a reduced weight over the long term

Rosenbaum & Leibel (2010). Adaptive thermogenesis in humans. Int J Obes (Lond). doi:10.1038/ijo.2010.184

Energy needed per unit of weight lost depends on body fat

Hall (2008). What is the required energy deficit per unit weight loss?. Int J Obes (Lond). doi:10.1038/sj.ijo.0803720

NEAT differences explained large variation in fat gain when overeating

Levine, Eberhardt & Jensen (1999). Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans. Science. doi:10.1126/science.283.5399.212

Origin of the roughly 3,500 kcal per pound rule

Wishnofsky (1958). Caloric Equivalents of Gained or Lost Weight. Am J Clin Nutr. doi:10.1093/ajcn/6.5.542

Weekly, seasonal and holiday body weight fluctuation patterns

Turicchi et al. (2020). Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention. PLoS One. doi:10.1371/journal.pone.0232152

Muscle glycogen is stored with at least three times its weight in water

Fernández-Elías et al. (2015). Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. Eur J Appl Physiol. doi:10.1007/s00421-015-3175-z

Weight rises on weekends and falls during weekdays

Orsama et al. (2014). Weight Rhythms: Weight Increases during Weekends and Decreases during Weekdays. Obes Facts. doi:10.1159/000356147

Frequent weight measurements allow estimating changes in energy intake

Hall & Chow (2011). Estimating changes in free-living energy intake and its confidence interval. Am J Clin Nutr. doi:10.3945/ajcn.111.014399

Mathematical model of how body weight changes over time

Chow & Hall (2008). The Dynamics of Human Body Weight Change. PLoS Comput Biol. doi:10.1371/journal.pcbi.1000045

Weight maintenance defined as change under 3% of body weight

Stevens et al. (2006). The definition of weight maintenance. Int J Obes (Lond). doi:10.1038/sj.ijo.0803175

Daily body mass varied by under 1% in active men

Cheuvront et al. (2004). Daily Body Mass Variability and Stability in Active Men Undergoing Exercise-Heat Stress. Int J Sport Nutr Exerc Metab. doi:10.1123/ijsnem.14.5.532

Glycogen-bound water distorts weight changes while dieting

Kreitzman, Coxon & Szaz (1992). Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am J Clin Nutr. doi:10.1093/ajcn/56.1.292s

Recursive filter that estimates signals from noisy measurements

Kalman (1960). A New Approach to Linear Filtering and Prediction Problems. J Basic Eng. doi:10.1115/1.3662552

Energy deficit blunted lean-mass gains but not strength gains

Murphy & Koehler (2022). Energy deficiency impairs resistance training gains in lean mass but not strength: A meta‐analysis and meta‐regression. Scand J Med Sci Sports. doi:10.1111/sms.14075

ACSM consensus on weight loss in weight-category sports

Burke et al. (2021). ACSM Expert Consensus Statement on Weight Loss in Weight-Category Sports. Curr Sports Med Rep. doi:10.1249/jsr.0000000000000831

Calorie restriction, exercise and rate of loss influence lean mass lost

Chaston, Dixon & O'Brien (2007). Changes in fat-free mass during significant weight loss: a systematic review. Int J Obes (Lond). doi:10.1038/sj.ijo.0803483

Trained individuals can build muscle and lose fat at the same time

Barakat et al. (2020). Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?. Strength Cond J. doi:10.1519/ssc.0000000000000584

Protein recommendations for weight loss in athletes

Hector & Phillips (2018). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Int J Sport Nutr Exerc Metab. doi:10.1123/ijsnem.2017-0273

Contest diet: lose 0.5-1% body weight weekly to retain muscle

Helms, Aragon & Fitschen (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. doi:10.1186/1550-2783-11-20

Critical review of the 'one-quarter fat-free mass' weight-loss rule

Heymsfield et al. (2014). Weight loss composition is one‐fourth fat‐free mass: a critical review and critique of this widely cited rule. Obes Rev. doi:10.1111/obr.12143

Resistance exercise plus protein restored muscle protein synthesis in deficit

Areta et al. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. Am J Physiol Endocrinol Metab. doi:10.1152/ajpendo.00590.2013

0.7%/week loss increased lean mass; 1.4%/week did not

Garthe et al. (2011). Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes. Int J Sport Nutr Exerc Metab. doi:10.1123/ijsnem.21.2.97

In a deficit, 2.3 g/kg protein kept more lean mass than 1.0 g/kg

Mettler, Mitchell & Tipton (2010). Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes. Med Sci Sports Exerc. doi:10.1249/mss.0b013e3181b2ef8e

Equation estimating how much of weight lost is fat-free mass

Hall (2007). Body fat and fat-free mass inter-relationships: Forbes's theory revisited. Br J Nutr. doi:10.1017/s0007114507691946

Nutrition recommendations for physique athletes across all phases

Roberts et al. (2020). Nutritional Recommendations for Physique Athletes. J Hum Kinet. doi:10.2478/hukin-2019-0096

Macronutrient and supplement guidance for the bodybuilding off-season

Iraki et al. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). doi:10.3390/sports7070154

Is an energy surplus needed for hypertrophy? Evidence and gaps

Slater et al. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. doi:10.3389/fnut.2019.00131

Protein overfeeding may affect body composition differently than carbs or fat

Leaf & Antonio (2017). The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition - A Narrative Review. Int J Exerc Sci. doi:10.70252/hppf5281

When overeating, calories set fat gain while protein affected lean mass

Bray et al. (2012). Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body Composition During Overeating. JAMA. doi:10.1001/jama.2011.1918

Nutritional counselling gave athletes greater long-term lean-mass gains

Garthe, Raastad & Sundgot-Borgen (2011). Long-term effect of nutritional counselling on desired gain in body mass and lean body mass in elite athletes. Appl Physiol Nutr Metab. doi:10.1139/h11-051

Bodybuilding off-season diet slightly hyperenergetic, about 15% more energy

Lambert, Frank & Evans (2004). Macronutrient Considerations for the Sport of Bodybuilding. Sports Med. doi:10.2165/00007256-200434050-00004

High-calorie supplements raised body and fat-free mass with training

Rozenek et al. (2002). Effects of high-calorie supplements on body composition and muscular strength following resistance training. J Sports Med Phys Fitness. PubMed 12094125