TempoLife › Guides
TempoLife guides
Practical TempoLife guides: photograph food for a better AI calorie estimate, run a 16:8 fast, compare food diary apps, and start one in Estonia.
How to photograph food for a better AI calorie estimate
Light, angle, one meal per photo — practical tips for getting a more accurate calorie and macro estimate from a food photo.
Updated 2026-08-26
16:8 fasting: how to start and track it with an app
What 16:8 fasting is, how to choose an eating window, what to drink while fasting, and how TempoLife tracks fasting progress — a beginner guide.
Updated 2026-08-26
TempoLife vs MyFitnessPal: which food diary fits you?
Photo estimates and fasting vs a large international database — a factual look at what each diary is built for, so you can pick the one that fits.
Updated 2026-08-26
Starting a food diary: a practical guide
Paper or app, what to log in the first week and why a small goal works — a practical guide to starting a food diary, with Estonian foods included.
Updated 2026-08-26
How to keep a food diary you will actually stick to
Most food diaries die on day three. The fix is not discipline — it is a faster way to log. A practical 30-second habit that lasts.
Updated 2026-08-30
Calorie deficit, explained simply
What a calorie deficit is, why a small one lasts longer, and how a food diary makes it visible. No crash diets — just the basics.
Updated 2026-08-30
Sleep and weight: what actually connects them
Short sleep changes hunger signals and daytime energy. How sleep, food and steps work together — and what a diary shows you.
Updated 2026-08-30
How to read a nutrition label
Per 100 g, the four macro numbers, ingredient order, and portion vs what you actually eat — a practical guide to reading food packaging.
Updated 2026-08-30
Protein, explained simply
How much protein, where it comes from, and how to hit your target with foods you already eat — a practical guide without the hype.
Updated 2026-08-30
Common intermittent fasting mistakes (and how to avoid them)
Hidden calories in drinks, overeating inside the window, too aggressive a start — the common fasting mistakes and how to fix them.
Updated 2026-08-30
Weight loss plateau: why the scale stops and what to do
The scale has not moved for weeks? A plateau is normal, not a failure. What causes it, how to tell a real plateau from daily noise, and what the data shows.
Updated 2026-08-30
Estimating portions without a scale: your hand as the measure
A palm, a fist, a thumb — practical ways to estimate portions without a kitchen scale, at home and in restaurants.
Updated 2026-08-30
Macros, explained simply: protein, carbs and fat
What are macronutrients and why do they matter? Protein, carbs and fat, explained simply — and how a diary makes them visible.
Updated 2026-08-30
Walking and weight: how much do steps actually matter
Do 10,000 steps a day help you lose weight? What steps actually change, why food is the main lever, and how logging steps shows the trend.
Updated 2026-08-30
Water and weight: what drinking actually changes
Water does not burn fat, but it changes appetite, drink choices and water weight. What is a myth and what actually works.
Updated 2026-08-30
Meal prep for beginners: start with one meal
Meal prep does not mean a week of boxes. One prepared meal, a simple portioning system and a diary that keeps it all together.
Updated 2026-08-30
Sleep basics: a simple start to better sleep
Regularity, light, coffee and an evening routine — a practical start to better sleep, without gadgets and miracle promises.
Updated 2026-08-30
Sugar and weight: what actually matters
Sugar itself is not the enemy — the problem is how easy it is to eat too much of it. Where sugar really comes from and what a diary does about it.
Updated 2026-08-30
Fiber for beginners: why it belongs in your food diary
Fullness, digestion and energy density — why fiber matters, where to get it and how to add it gradually.
Updated 2026-08-30
Stress and weight: what the science actually says
Stress does not make you gain weight on its own — it changes eating, sleep and routine. How a diary makes the stress-food link visible.
Updated 2026-08-30
Alcohol and weight: what the calories actually say
Alcohol is liquid energy that does not fill you up — where its calories come from, what one drink contains and how a diary helps.
Updated 2026-08-30
Protein myths: what is true and what is noise
Protein does not build muscle on its own, normal food protein does not harm healthy kidneys, and powder is just food — common myths explained.
Updated 2026-08-30
Health Connect steps not syncing: a fix-it guide
Steps not showing up in TempoLife or another Health Connect app? The five things to check, plus per-brand fixes for Samsung, Xiaomi and Pixel phones.
Updated 2026-08-31
Why sleep numbers differ between apps
Your watch, your phone and your diary disagree on last night's sleep. Here is why — different definitions, not a bug — and how to pick a source of truth.
Updated 2026-08-31
Choosing a calorie app in Europe: an honest comparison
TempoLife vs MyFitnessPal, Yazio, Cronometer and Lose It — photo AI, free tiers, EU data and local-language food, with each app's real strengths.
Updated 2026-08-31
Does eating late at night cause weight gain?
The evidence on late-night eating: total calories dominate, but timing is not entirely neutral. What the studies actually show, minus the myths.
Updated 2026-08-31
Healthy snacking: how to make snacks work for you
Snacking is not bad on its own — the pattern is the question. How snacks slip past the diary and what to do about it.
Updated 2026-08-31
Water vs other drinks: what a day actually costs
Liquid calories create no fullness but carry energy — drinks side by side, in honest orders of magnitude.
Updated 2026-08-31
Walking vs running: which one actually works
Running burns more per minute, walking lasts longer — which is better for weight and stamina, what the calories really show, and how to pick what you will actually repeat.
Updated 2026-08-31
Breakfast and weight: what actually matters
Is breakfast really the most important meal of the day? What studies show about skipping it, appetite and weight — minus the myths.
Updated 2026-08-31
Intuitive eating for beginners: what it is and is not
Intuitive eating is not "eat whatever you want" — what it is, how it differs from dieting, and how a diary helps you see the patterns.
Updated 2026-08-31
Cooking oils explained: which for the pan, which for the salad
Olive oil, butter, coconut oil, rapeseed oil — what the difference is, how much energy a spoonful carries, and how to log oil honestly.
Updated 2026-08-31
Portion sizes: the numbers behind the plate
How big is one portion of pasta, rice or nuts — and why restaurant and package portions overshoot? A practical number guide you can use without a scale.
Updated 2026-08-31
Sugar alternatives: what actually changes when you swap
Honey, sweeteners, syrups: which swaps change energy and which do not — and why baking is a different story. Estimates, not medical advice.
Updated 2026-08-31
Water fasting: the facts and the risks
What water fasting actually is, what it is not, what happens in the body, who should avoid it — and what most people actually want from it. Not medical advice.
Updated 2026-08-31
Eating out without losing your week
Restaurants overshoot portions and hide oil — a practical guide to eating out without wrecking your week, without ordering sad salads.
Updated 2026-08-31
Why does your weight change every day?
The scale moved 1.5 kg overnight and it is not fat — water, salt, carbs and timing explain daily weight swings. How to weigh and read the trend.
Updated 2026-08-31
Late-night snacking: why evenings are hard and what to swap
Evening snacking is rarely hunger — habit, tiredness and under-eating during the day. Why evenings are hard, plus a practical swap list that keeps the week intact.
Updated 2026-08-31
Hidden calories in snacks: where they actually hide
Snacks look small, but forgotten handfuls, drinks and dressings add hundreds of calories a day. Where hidden calories come from and how logging makes them visible.
Updated 2026-08-31
Low-carb vs low-fat: which one actually works?
Long-term studies put them roughly equal: what matters is the calorie balance each creates and which one you can keep. An honest comparison, minus the trend talk.
Updated 2026-08-31
How to start a food diary
A practical first week: log just 2–3 things a day, fix estimates without perfecting them, and skip the streak guilt. Companion to keeping a diary you stick to.
Updated 2026-08-31
Vegetarian protein sources
Plant protein in real amounts: lentils, beans, tofu, tempeh, quinoa, nuts and seeds per serving — and why variety across the day beats the combining myth.
Updated 2026-08-31
The 10,000 steps myth: what step counts actually change
Where 10,000 steps really comes from, what the research suggests step counts change, and how to pick a daily target that fits you — no magic number needed.
Updated 2026-08-31
Sugar cravings explained: why they spike and what actually helps
Why sugar cravings spike — timing, tiredness, restriction and triggers — and what actually helps, without banning sugar or blaming willpower.
Updated 2026-08-31
Food photo logging: getting the estimate right by editing it
Why food photo estimates need your edit, what makes them read high or low, and the ten-second corrections that turn a guess into a usable log entry.
Updated 2026-08-31
Intermittent fasting windows: 12:12 vs 14:10 vs 16:8
How 12:12, 14:10 and 16:8 differ, what each window changes in practice, and how to pick one you can actually keep — with an honest look at what fasting length does and does not do.
Updated 2026-08-31
