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Notes & ideas
Notes on nutrition, movement and habits — written from real experience, not rigid rules.
Latest posts
How Many Calories Are in Pho? A Guide to Enjoying Pho While Losing Weight
Trying to lose weight but craving pho? A typical bowl has about 350 to 500 calories, depending on the meat and portion size. Here's where those calories come from, whether pho can fit your goals, and how to order a bowl that works for you.
By Ngoc HoangHow to Count Calories in Vietnamese Food: A Beginner's Guide
Want to track calories in Vietnamese food without carrying a scale everywhere? This guide shows you how to estimate portions with your hand, use photo tracking, and catch the hidden calories most people miss.
By Ngoc HoangProtein in Fruit: Ranked from Highest to Lowest
Fruit is known for vitamins and fiber, but some fruits also contain a surprising amount of protein. Here are the highest protein fruits, their calories per serving, and what role fruit should really play in a balanced diet.
By Ngoc HoangHow to Eat Out and Still Stay on Track With Your Calories
Eating out is part of life, especially if you're busy. This guide shows you how to choose restaurants, order smarter, and keep your calories in check without giving up meals with friends, family, or coworkers.
By Ngoc HoangIs Your Diet Actually Working for You? 5 Signs to Check
The scale is going down, but have you ever stopped to ask whether your diet is actually good for you? This guide helps you evaluate any diet using 5 signs: nutrition, sleep, energy for movement, mental health, and your social life.
By Ngoc HoangWhat Are Macros? How to Calculate and Split Macros for Beginners
What are macros? Learn about protein, carbs, and fat, how to calculate your macros, and how to apply them to Vietnamese meals for healthy weight loss without restrictive dieting.
By Ngoc HoangHow Much Weight Can You Safely Lose in a Month?
Losing about 4 to 8 pounds (2 to 4 kg) a month is the pace most health experts recommend. Here's why that number makes sense, how to set a realistic goal, and how to lose fat in a way that lasts.
By Ngoc HoangHow Much Sugar Should You Eat Per Day?
Did you know a single 12 oz can of soda can contain close to a full day's worth of added sugar? Here's how much sugar is recommended per day, how natural and added sugar differ, and practical ways to cut back without giving up sweets completely
By Ngoc HoangWhat Is a Calorie Deficit? How Big Should It Be?
"I'm already eating way less, so why isn't the scale moving?" Sound familiar? This guide explains how a calorie deficit works, how big it should be for safe weight loss, and why cutting more isn't always faster. SEO Title
By Ngoc HoangWhat Is BMR? BMR vs. TDEE Explained
By Ngoc Hoang