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
This is one of the most common questions I get from clients. Yes, it’s 2022 and yes, most people do now understand the concept of a calorie deficit and the fact that a deficit is required to lose weight. But … 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
When most people decide it’s time for them to lose weight, they’ll start trying to find ways to lose weight as quickly as humanly possible. This makes sense; why would you want to wait around to get results? The problem … 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
A 1000 per day calorie deficit is relatively aggressive but certainly achievable for most people, in the short term at least. In theory, a 1000 calorie per day deficit would result in around 1kg or 2lbs of weight loss per … 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
When most people want to get leaner, the goal is to look better naked, feel better and fit into your clothes. Most people refer to this process as ‘losing weight’ rather than ‘losing fat’. That might be because we don’t … 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
If you don’t want to read the whole article, for me the best flavour is Chocolate Mint. It tastes very close to the real thing and isn’t too sweet. Taste is of course subjective however and Im a big mint … 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
WHAT IS A CALORIE SURPLUS? A calorie surplus refers to a state when you’re ingesting more calories than you expend over a given time period. You could be in a calorie deficit over the course of an hour, day, week, … Continued
HOW OFTEN SHOULD YOU WEIGH YOURSELF WHEN YOU’RE TRYING TO LOSE WEIGHT? 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 … Continued
18 GENERIC WEIGHT LOSS TIPS YOU DON’T ALREADY KNOW ABOUT Weight loss is simple – you just need to eat less calories than you expend on a daily basis over a long enough period of time, i.e. create a healthy … 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
If you’re in a calorie deficit, you will (eventually) lose weight. This is a fact. You are not special and your body is not exempt from the laws of thermodynamics. Now we’ve got that slightly passive-aggressive intro out of the … 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
Noo-what now? Nootropics are the latest buzzword in the fitness industry; while caffeine has stolen the limelight for quite some time for its mental stimulation properties, whether that’s in a double espresso before you get into that spreadsheet you’ve been … 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
Yeah, that’s exactly what it sounds like; nutrition influencers are actually advocating people stop drinking water for significant periods of time, i.e. fasting without water. YES, WATER. You know, that thing that you’re mostly made of that keeps you alive. … 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
Paralysis by analysis by a condition that many people suffer from, in various different aspects of their life, not just in their pursuit of an ideal physique. But we’re not here to talk about your dead-end job or why you … Continued
Know anyone who’s on a diet at the moment? Let me have a guess what was the first thing they decided to ‘cut out’… Carbs? Of course, after all, carbs make you fat, don’t they? Well, no. If you want … 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 Yes, but it’s going to be really difficult Disclaimer: I’m no expert on veganism, I know that in general vegan diets prohibit any animal products which obviously eliminates any meat, fish, diary or eggs but I’ve heard that there are certain … 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 There is no objective definition of ‘clean food’ or ‘clean eating’. It doesn’t exist. How many times have you people saying that they’re eating ‘clean food’? ‘Clean Food’ is a buzzword that’s rife in fitness circles at the moment, and … 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)? TL;DR Track your calorie intake, calorie output, and weight every day so you know how many calories you need to lose weight. Before I start, I’m going to … Continued