Realistically, most people can lose between 12 and 24 pounds in 3 months, which is around 6-12kg This requires a calorie deficit of between 500-1000 calories a day Yes, of course, it’s possible to lose more than this but attempting … Continued
I get a lot of people coming to me asking if they can lose insane amounts of weight in a very short period of time. “I want to lose 20kg in a month” “I want to be in shape for … Continued
We’ve All been there. You’ve just started a new diet and you’re brimming with enthusiasm You’ve got your new workout gear, you’ve worked out your calorie targets, and you’ve downloaded MyFitnessPal. You’re raring to go. The first couple of days … Continued
“Losing weight is 60% diet and 40% exercise” How many times have you heard that tired old trope being wheeled out (or some variation of it)? The truth is that creating a calorie deficit and losing weight can be 100% … Continued
We all know by now that you need to be in a calorie deficit to lose weight. But where the hell do you start? What does calorie deficit even mean? I know, you don’t care, which is why I’ve put … Continued
Have you ever hit a weight loss plateau and felt discouraged with your progress? What a ridiculous question, of COURSE, you have, we all have. Even if you’re doing everything right, weight loss is NOT a linear process, so plateaus … Continued
Ok, I get it, we all want to be 200lbs and sub 10% body fat. Of course we do I mean, why wouldn’t you? I don’t think I’ve ever met anyone who doesn’t want MORE muscle and LESS fat. Whether … Continued
Zero-calorie foods. Sounds too good to be true doesn’t it? But zero-calorie foods do genuinely exist. Now, don’t get too excited, you probably won’t want to exclusively eat these foods, but if you are trying to lose weight, including all … Continued
You’ll need to create a deficit of 7,000 in a week to lose 2 pounds, that means eating 7,000 FEWER calories than you use for staying alive, moving and exercising (if you do exercise). Losing two 2lbs a week for … Continued
I have some good news for you. You’re asking exactly the right question. Why? Well because although we all want to lose weight as quickly as we possibly can, going TOO fast is ultimately going to result in failure for … Continued
1200 calories. That ‘magic’ number that everyone seems to quote. “Eat 1200 and you’ll lose weight” said Karen from your office who’s been the size of a dumpster for the past 5 years. It’s all well and good to poke … Continued
My Protein Impact Whey and Optimum Nutrition Gold Standard are two of the most important Whey Protein products in the UK. They are among the most well-known and ubiquitous supplements on the market, and both offer excellent nutritional profiles, taste … Continued
If you don’t want to read the whole article, for me the best flavour is Chocolate Mint. I personally test all the different flavours based on taste, texture, protein content and calories. If you purchase one of these products after … Continued
Let’s get this straight, eating less than 1,000 calories a day is considered a very low-calorie diet and will be enough for almost anyone to lose weight Yes, there are of course very rare exceptions to this rule, but for … Continued
If I Eat 1000 Calories a Day Will I Lose weight? 1,000 calories per day is low enough for almost anyone to lose weight. For men, this would be classed as a very low-calorie intake, and for women it’s low. … Continued
My protein are a supplement company owned by the HUT Group, based in the UK near Manchester. The brand has been going for over ten years now, and has established itself as one of the most well-known and popular Whey … Continued
Work out your calorie target for weight loss in seconds with this easy-to-use, accurate calculator In order to lose weight, you need to create a calorie deficit. That means, you need to be eating fewer calories than you use on … Continued
Intro ‘What’s your macro split bro?’ ‘What’s your Carb to Fat Ratio’ ‘How many gs of fibre are you eating a day’ You’ve probably heard all of these before, and the fact is, if you’re just trying to lose some … Continued
I get it. You want to lose weight as quickly as possible. You’ve probably got a holiday, or a wedding, or something coming up that you’d like to look a bit better for, and you want to know how much … Continued
Yes, of course, we all want to lose weight as quickly as we possibly can I mean, Why Wouldn’t you? Who in their right mind thinks ‘wouldn’t it be great to get to my goal as slowly as possible? Unfornatutely, … Continued
I know, you want to lose weight as quickly as possible. We all do. Life would be so much easier if we could get the job we wanted straight after leaving uni, get everywhere you wanted to go in 10 … Continued
Ultimately, staying full in a calorie deficit comes down to three things; The best way to combat hunger and stay full in a calorie deficit is to ensure that the deficit is small (250-500 calories per day), eat filling high-protein, … Continued
THE BEST GRENADE BAR FLAVOURS For those of you that don’t know, Aldi is a budget UK supermarket offering groceries at a fraction of the price of the traditional big players like Tesco and Asda. I’ve used them for a … Continued
Technically speaking, a calorie deficit will start working immediately, however, you won’t notice it on the scale for 1-2 weeks. This is because there is always a lag effect with weight loss, plus weight can fluctuate from day to day … Continued
Skip breakfast, don’t skip breakfast, we’ve all heard it before; this is one of the oldest and most tired debates in nutrition but what’s the truth? Does skipping breakfast really help you lose weight? Or is eating breakfast actually better … Continued
The results might surprise you, it wasn’t necessarily the premium shakes that tasted best, some of the cheapest options had superior protein content, mixability and taste. Protein powder is now so well known and ubiquitous both within the health and … Continued
Calorie ZigZaging is the process of eating different calorie amounts each day while sticking to an overall weekly average goal. This makes dieting much easier because it means you don’t need to stress about eating exactly the same amount each … Continued
Do you feel like you’re not losing weight in a calorie deficit? You’re doing everything right; eating less calories, exercising, drinking plenty of water, getting 7-9 hours of sleep per night and managing stress, but despite all that, you’re still … Continued
You can eat whatever you like and lose, as long as you’re in a calorie deficit, but there are certain foods that will help you stick to your calorie target because they’re filling and satiating. These foods tend to fall … Continued
Calorie. F**cking. Deficit. You’ve heard it all before right? If you want to lose weight you need to be in a calorie deficit. You know that means if your body uses approximately 2000 calories per day, you need to eat … Continued
Tracking calories can be really easy, but sometimes it can also be really f**king difficult. For example, let’s say you go to the shop and grab a bag of Beef Jerky. You scan the barcode on the back with My … Continued
If you want a quick answer, the average person should be aiming to lose between 1-2% of their body weight per week. This means an 80kg person would need to be in a deficit for 10 weeks (2.5 months) to … Continued
The fact is if you’re trying to lose weight, you can eat whatever you like, providing you’re in a calorie deficit, it’s as simple as that. This is one of the most common questions I get from clients. Yes, most … Continued
Hundreds of thousands, if not millions of people struggle with their weight in the UK. According to a 2021 Parliamentary report, 28% of UK Adults are Obese and 36% are overweight, meaning in total, 64% of the population are NOT … Continued
I speak a lot about methods vs principles in my blog post, emails and on social media. A method of dieting is ‘Keto’, or ‘Vegan’ for example, but a principle is calories in vs calories out. While you can use … Continued
I get it, almost all of us want to lose weight. But it’s a bit more complicated than that. We don’t necessarily want to lose weight, we want to lose fat, ideally without losing any muscle. Hell, a lot of … Continued
If you’re someone that’s thought about losing weight before, your first thought has probably been ‘i need to start running’ or ‘I should do HIIT classes’ or something equally strenuous. Running, classes, cycling, swimming and any other high intensity is … Continued
Most people are getting familiar with the fact that a calorie deficit is the underlying principle of weight loss. The law of thermodynamics dictates that you need to be using more calories than you take in over a long period … Continued
For the vast majority of people, a sustainable rate of weight loss will be approximately 1% of their current body weight per week. This means if you currently weigh 100kg (220lbs), you should be looking to lose around 1kg (2.2lbs) … Continued
This happens to a lot of people, and there are a few good reasons for it, and even more reasons why it might not be happening at all, but let’s quickly summarise why this could be happening, or at least … Continued
Online weight loss coaching is a service offering people with weight or fat loss goals full support and instruction on the process of weight loss. That might sound a little cold and detected, and the reality is a close relationship … Continued
Grenade Carb Killa Bars are probably the most well-known, most well-loved and in my opinion, the best protein bars in the UK, and with good reason. They’re available everywhere, they taste good, they come in tons of flavours and they’re … Continued
I offer two types of online weight loss coaching; 1:1 coaching and group weight loss coaching. Each package has its pros and cons but all my clients have got results; each package works in a slightly different way, but broadly, … Continued
If you want to lose weight, you need to eat fewer calories than you burn over a long enough period of time, i.e. you need to be in a healthy calorie deficit consistently; probably over a period of several months. … Continued
The truth is, it doesn’t make a huge impact WHEN you take protein, the most important thing is that you are getting an adequate amount of protein overall throughout the day based on your current body weight and your goal. … Continued
For most people, a calorie deficit of between 500–1000 calories per day is perfectly healthy, provided you’re not already a healthy weight (or underweight) and that the deficit isn’t sustained for extended periods of time. This is a blanket rule, … Continued
If like me, you find yourself eating the same meals over and over again, Gousto is a pretty cool concept. Cooking brand new meals from scratch can be frustrating because they’ll typically be 2-3 ingredients that you don’t have in … Continued
For a lot of people I coach that want to lose weight, protein seems to be an afterthought in most meals. Think about it; what does a typical breakfast look like for most people? Toast, cereal, a pastry, maybe just … Continued
Protein bars have increased in popularity, particularly in the last ten years. I remember buying some of the first bars that were available from Holland and Barrat back in the day that took about 3 hours to eat because they … Continued
The key to effectively managing your body composition (the ratio of fat to muscle you have) comes from knowing roughly how many calories you need to eat to either lose weight or build muscle. The gateway to finding this number … Continued
No, most people should be able to handle a 1,000 calorie deficit, at least for a few months. In theory, a 1000 calorie per day deficit would result in around 1kg or 2lbs of weight loss per week. Just implementing … Continued
Yo-Yo Dieting is the reason most people claim that ‘diets don’t work’. The fact is, all diets work so long as they result in a calorie deficit. Unfortunately, what happens for most people is that they reach their target weight, … Continued
JUST TELL ME THE BEST BAR… The best protein bar available in the UK I’ve tested in terms of taste, cost-effectiveness, protein content and calories has to be the Snickers Hi-Protein Peanut Butter. It’s one of the few bars in … Continued
Is weight loss as simple as just calories in vs calories out? Yes and no. Ultimately, if you want to lose weight, you need to expend more calories than you eat over a period of time, BUT, the amount and … Continued
TL;DR. In the long term, yes, but you still need to ensure you’re in a calorie deficit What is a Diet Break? No, it doesn’t involve Kit Kats. Although it could if you wanted it to… A diet break, otherwise … Continued
TL;DR: If you want to stick to one or the other, always weigh raw because that’s how calories are listed on food labels, but there may be some situations when it makes more sense to weigh cooked Tracking calories in … Continued
Yes, we all love Carb Killas and yes they taste great, but still not quite like having a regular chocolate bar, brownie or cake are they? Enter Protein Pantry. I first Heard about Protein Pantry on To Hall and Dan … Continued
Is weight loss as simple as just calories in vs calories out? Yes and no. Ultimately, if you want to lose weight, you need to expend more calories than you eat over a period of time, BUT, the amount and … Continued
TL,DR; No The ‘calories burned’ number in FitBit, Apple Watch and My Fitness Pal is often very inaccurate, and more often than not overestimated, meaning that if you eat the calories ‘back’, you could be undermining your original goal; if … Continued
TL;DR – You’ll only lose weight if you expend more calories than you eat on a daily basis over a long enough period of time. Tea can easily fit into a diet that produces weight loss results, but if you … Continued
TL;DR. You may be eating ‘healthy’, exercising and thinking that you’re doing everything right but unless you’re in a ‘calorie deficit’ (expending more calories than you take in) over a long period of time, you won’t lose weight. WHAT DOES … Continued
TLDR; Stravation Mode is real, but not in the way most people think of it. As most (good) dieticians will tell you, there is a grain of truth to the ‘Starvation Mode’ theory which theorizes that if you start dieting, … Continued
WHAT IS A CALORIE DEFICIT? A calorie deficit is a state where you’re taking in fewer calories than you burn, over a given period of time. So, if on a given day you burned 3000 calories, but only ate 2000 … Continued
WHAT IS BODY RECOMPOSITION? Body Recomposition isn’t actually a scientifically accepted or ‘objective’ term but it is used among bodybuilding circles to describe the process of simultaneously losing fat and gaining muscle. I’d argue however that the term should also … Continued
To gain muscle while limiting fat gain as much as possible, you’ll want a calorie surplus of around 49 calories per day. This may sound like a small amount (it is) but any more than that is likely to result … Continued
TL;DR You should weigh yourself once a day, every day. This will give you the most accurate gauge of your weight over time, and help you understand that daily fluctuations don’t matter in the grand scheme of things, providing the … Continued
The million dollar question; how do you get hench? The answer(s) is simple, but not easy to implement; there are a few different principles you need to adhere to consistently, and consistency is the the most important thing here; if … Continued
You’ve probably been told by Karen from accounts that you ‘need’ to do 10,000 steps a day to lose weight. This is wrong. There is no ‘magic’ amount of steps per day that will result in weight loss. Weight loss … Continued
In September 2020, the UK government announced it would be rolling out a free soup and shake diet for people in certain towns and cities suffering from Type 2 Diabetes. This is largely motivated by the covid-19 pandemic, because overweight … Continued
Another day, another fad diet. But is OMAD really a fad or could it genuinely help you lose weight more quickly, and in a more sustainable way than other diets you tried before? Very possibly. Let’s take a closer look. … Continued
TLDR; If you want to make progress in terms of hypertrophy, make sure the total volume (weights x reps sets) you’re moving is going up over time. The more you do something, the better you’ll get at that thing. This … Continued
Just when you thought My Protein couldn’t dream up any more crazy and frankly disgusting sounding flavours (Black Sesame or Chestnut anyone?), they go and pull ‘Clear Whey’ out the bag. You’re probably used to your protein shakes tasting like … Continued
For some people, the benefits of muscle gain are clear and obvious, and they’ll stop at nothing to gain as much muscle, as quickly as possible (i.e. use steroids). Steroids can dramatically increase the amount of muscle you can gain, … Continued
Ever since regular old cows milk became unfashionable in around 2017 (probably), numerous contenders have tried to steal its crown as the health-conscious consumers’ milk of choice. Enter a plethora of choices when it comes to dairy-alternatives from the likes … Continued
What Is Calorie Balance? Calorie balance is the difference between the number of calories you eat and the number of calories you burn over a given time period. A positive calorie balance (eating more calories than you burn) will result … Continued
If you’re serious about optimising your body composition, i.e. gaining muscle and losing fat, being better at sport, or just being ‘healthier’ then you pretty much have no choice but to closely scrutinise your nutrition. The problem is, knowing what … Continued
If you want to lose weight, then you’ll need to be in a caloric deficit, period. In other words, you’ll need to be burning off more calories than you’re taking in on a daily basis, over an extended period of time. … Continued
There is no objective definition of a ‘cheat day’, but for the purposes of this post, I’m going to assume that most people treat it as a specific day in which the meal(s) eaten might have a significantly higher calorie … Continued
Unless you hadn’t realised, there are dozens of sports nutrition companies making money from selling powdered milk protein to people like you. They’re not really selling protein powder though, they’re selling a dream, the dream of your ideal physique, the … Continued
TL;DR: No. Just make sure you hit your calorie targets, then your protein target. After that your carb/fat ratio doesn’t matter that much. OH NO I DIDN’T! Yeah, I went there, your macros DON’T matter. Ok that might be a bit extreme, … Continued
Anthony Joshua. AJ. Josh. IBF Heavyweight Champion and newly-crowned poster boy of British Boxing Sport. Joshua is well-known for his power, incredible fitness levels and generally being a mild-mannered and bloody nice bloke. A couple of days after his defeat of Klitschko I started seeing some … Continued
TL;DR; No BCCAs are one of the most popular sports supplements on the market right now, and have been for some time. Take a look at the website of your favourite go-to supplement brand and chances are they’ll offer a wide … Continued
TL;DR Glucose disposal agents are just another in a long line of expensive, over-hyped supplements that won’t actually help you in any way The idea behind Glucose Disposal agents is that they ‘push’ glucose into muscle cells (to be stored as … Continued
To lose weight, you HAVE to create a calorie deficit (burn more calories than you eat) over a period of time. There’s no two ways about it. This is true whether you chose to count calories or not. While calorie counting offers, in my … Continued
TL;DR if you’re in a calorie deficit (consistently burning more calories than you eat on a daily basis) then any diet, regardless of whether it’s the ‘Mediterranean Diet’, or the Krispy Kreme diet will make you lose weight. So no. … Continued
I used to eat Pop Tarts for breakfast (and sometimes lunch) when I was uni, so I never thought I’d go all Martha Stuart and advise people how to cook, but here I am. Owing to that last statement I … Continued
HOW MANY CALORIES DO YOU NEED TO BURN TO LOSE 1KG (AND MORE)? In order to lose 1kg (2.2lbs), you need to burn approximately 7,700 calories. For the vast majority of people, it is impractical to burn this amount of … Continued