Docalo Journal

Honest insights into your health

Clear guides on weight, food and medication, written with medical sources.

Written in plain language
Sources on every article
No outcome promises

A man reading on his laptop at the kitchen table with a mug of tea

A coiled blood pressure cuff by its case, a bowl of oranges and bananas, sparkling water and a folded map on a sunny table.

Weight loss2 October 2026

Blood pressure and weight loss: what changes for your heart

Losing weight lowers blood pressure by about 1 mmHg per kilo on average. Here are the targets doctors use, what the SELECT trial showed, and the salt, alcohol and activity changes that help.

A wooden folding ruler, a coiled cloth tape, a pencil, a notebook and a glass of water on a sunlit desk.

Weight loss2 October 2026

BMI vs waist-to-height ratio: which measure tells you more?

BMI is quick but blind to where fat sits. Waist-to-height ratio adds that missing piece. Here is what each measure tells you, their limits, how to measure, and the thresholds doctors use.

An open budget notebook with a pencil, a calculator, a mug of coffee and a bowl of clementines on a sunlit kitchen table.

Weight loss2 October 2026

What does obesity treatment cost in Spain and Europe?

What you may pay for obesity treatment in Spain and Europe: the separate parts of the cost, how public funding usually works, the cost of not treating obesity and questions to ask any provider.

A café terrace table with grilled vegetables, olives, grilled prawns, a small bread basket and a water jug in late afternoon light.

Diet2 October 2026

Eating out while losing weight: a practical guide for restaurants and social meals

Restaurant meals often hold far more energy than meals at home, but you do not have to stop going out. Practical ways to order, share and enjoy menús, tapas, pizza and social events.

A small plate of grilled fish, lentils and green beans with a bowl of yoghurt and berries and a water carafe on a stone counter.

Diet2 October 2026

Eating well on GLP-1 treatment: a guide for when your appetite is low

When a GLP-1-based medicine quietens your appetite, eating enough of the right things matters more. A practical guide to protein, small meals, fibre, fluids and alcohol.

A sofa corner with a knitted throw, an open notebook and pencil, a mug of herbal tea and a trailing houseplant in soft light.

Weight loss2 October 2026

Emotional eating and stress: why it happens and what helps

Stress and emotions change appetite and food choices for many people. Learn how to tell emotional from physical hunger, practical tools that help, and when to seek support.

A kitchen shelf with closed ceramic jars, a glass bowl of apples and a small radio turned down, in calm daylight.

Weight loss2 October 2026

Food noise, hunger and appetite: why you think about food so much

Hunger, appetite and 'food noise' are not the same thing. Here is what each one is, why some people think about food constantly, practical ways to quieten it and where medical treatment fits.

An open notebook with handwritten notes, a glass of water, a paper leaflet, walnuts and reading glasses on an oak desk.

Medication2 October 2026

How GLP-1 weight-loss medication works: a plain-language guide

What GLP-1 and dual GIP/GLP-1 medicines do in the body, who doctors usually consider them for, what the large trials measured and why they are treated as long-term care.

A canvas tote bag with a water bottle and an apple on a park bench beside an autumn tree-lined path.

Weight loss2 October 2026

Prediabetes and weight loss: how much it lowers your diabetes risk

Prediabetes means your blood sugar is higher than normal but not yet in the diabetes range. Here is what your HbA1c means and what major trials show about weight loss and risk.

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Realistic weight-loss goals: what to aim for and why 5-10% matters

You do not need to reach a 'perfect' weight to improve your health. Here is why a 5-10% loss matters, what pace is sensible, which non-scale signs to track and how a doctor helps set goals.

A made bed with a crumpled pillow, a glass of water and a lamp on the bedside table, pale dawn light at the window.

Weight loss2 October 2026

Sleep apnoea and weight loss: what helps and what to expect

Obstructive sleep apnoea is closely linked with weight. Here is how it is diagnosed and treated, what weight loss can change, what recent trials show and why drowsy driving matters.

Walking trainers, a rolled exercise mat and two small hand weights on a wooden bench by a front door with a jacket on a hook.

Weight loss2 October 2026

Walking vs strength training for weight loss: which is better?

Walking burns more energy per session, strength training protects muscle. Here is what the trials found about each, and a simple weekly plan that combines both.

Light dumbbells, a bowl of yoghurt with berries, a closed notebook and a lavender plant on a linen garden table at dusk.

Weight loss8 August 2026

Menopause and weight: what changes, why, and what helps

Around the menopause, fat gain speeds up and muscle starts to fall, often without big changes on the scale. Here is what the research shows and the practical steps that help.

A table with a plate of salad and grilled fish, a small bowl of rice, a glass of water and walking shoes by a sunny balcony door.

Diet7 August 2026

Blood sugar after eating: what is normal and what actually helps

A rise in blood sugar after a meal is normal. Here is what healthy levels look like, why people respond differently to the same food, simple habits that soften the rise and when to get tested.

Glass jars of oats, beans and brown rice beside a halved pear, raspberries, seeded bread and a carafe of water on a wooden table.

Diet7 August 2026

Dietary fibre and fullness: soluble, insoluble and how much you need

Most adults in Europe eat less fibre than recommended. Here is how soluble and insoluble fibre differ, what they do for fullness and health, how much to aim for and how to increase it gently.

A plate of salmon, new potatoes and green beans with olive oil, a linen napkin and a glass of water on a stone counter.

Weight loss7 August 2026

Gallstones and rapid weight loss: the risk and how to lower it

Losing weight quickly can raise the chance of gallstones. Here is why it happens, what the research shows, which symptoms need urgent care and the practical steps that lower the risk.

A glass cup of ginger tea with ginger slices, plain crackers and a glass of water on a bedside table beside a wool blanket.

Weight loss7 August 2026

Nausea and digestive side effects on GLP-1 treatment: what helps and when to get help

Nausea, constipation, diarrhoea and reflux are common on GLP-1-based treatment. Why they happen, practical ways to ease them and the warning signs that need urgent care.

An open pantry shelf with a basket of tomatoes, onions and lemons, dried chickpeas, olive oil, plain boxes and a jar of nuts in warm light.

Diet7 August 2026

Ultra-processed food and overeating: what the evidence shows

Ultra-processed foods make it easy to eat more than you need. Here is what counts as ultra-processed, what the best trial found, what large reviews link it with and realistic swaps.

A terrace table at dusk with a glass of sparkling water and lime, a bowl of olives and an empty wine glass set aside.

Diet7 August 2026

Alcohol and weight loss: calories, appetite and what to do

How many calories are in wine, beer, spirits and cocktails, how alcohol changes appetite and food choices, and practical ways to drink less while losing weight.

A tidy bathroom shelf with a closed wooden box, a folded towel, a potted fern, a glass tumbler and a notebook.

Weight loss7 August 2026

Medications that can cause weight gain: what to know

Some common medicines can nudge weight up. Here are the main classes linked with weight gain, how large the effect usually is, and how to talk to your doctor about it without stopping treatment.

A folded blood test form, a pen, a glass of water and a woollen scarf on a wooden chair by a frosty window.

Weight loss7 August 2026

Hypothyroidism and weight: how much an underactive thyroid really explains

An underactive thyroid can add a few kilos, much of it fluid, but it rarely explains large weight gain. Here is how it is tested, what treatment changes and what to do next.

A chopping board with cucumber and avocado, a jar of lentils, a teapot and an open planner on a kitchen counter.

Weight loss7 August 2026

PCOS and weight: why it can be harder and what really helps

PCOS can make weight harder to manage, mainly through insulin resistance. Here is what the 2023 international guideline recommends, why a modest loss matters and how to get support.

A made bed with a wool blanket, a bedside table with water, a book and an analogue clock, and a phone face-down at dusk.

Weight loss7 August 2026

Sleep and appetite: how short sleep drives weight gain

Short sleep raises hunger hormones and cravings. Here is what the studies found, how much extra sleep changed food intake in a trial, and practical steps to sleep better.

A gravel path climbing a grassy hill and levelling onto a ridge, with a wooden bench holding a thermos and a folded map.

Weight loss7 August 2026

Weight-loss plateaus: why progress stalls and what to check

A stall in weight loss is expected, not a failure. Here is why progress slows, how to tell a real plateau from water, a practical checklist, and when to talk to your doctor.