Fat loss
How to lose fat without losing muscle: calorie deficits, steps, stalls and what to do when the diet ends, explained plainly and backed by research.
· 6 min read
Do I Need a Coach to Lose Weight? How to Decide
Do I need a coach to lose weight? Often not at first. Who does well alone, who benefits from a coach, what research shows and what to try before you pay.
· 6 min read
How Much Does Online Coaching Cost? What You Pay For
How much does online coaching cost? What drives the price, what every plan should include, how to compare offers fairly, and when a free option is enough.
· 7 min read
How to Lose Weight for a Wedding Without Crash Dieting
How to lose weight for a wedding: count back from the date, set a target the weeks can hold, finish early and skip the last-minute crash diet.
· 6 min read
Menopause Weight Gain: Why It Happens and What Helps
Menopause weight gain explained: what changes in perimenopause, why fat moves to your middle, what research shows helps, and when to speak to your GP.
· 7 min read
What Is a Calorie Deficit? A Plain-English Guide
What is a calorie deficit? A plain-English guide to what it means, why every fat loss diet relies on one, how big it should be and how to tell you are in one.
· 7 min read
12-Week Body Transformation: What's Realistic?
A realistic 12-week body transformation: how much fat you can lose, what happens to muscle, and why so many before-and-after photos online mislead.
· 6 min read
Fat Loss for Beginners: Where to Start
Fat loss for beginners: the five things that matter most, in order, from a modest calorie deficit to protein, lifting and sleep, and what you can ignore.
· 7 min read
How to Get to 10% Body Fat (and Is It Worth It?)
How to get to 10% body fat: what 10% really means, how to work out your target weight and timeline, the plan that gets you there and what it costs.
· 6 min read
Photoshoot Prep: How to Get Lean for a Shoot
Photoshoot prep without the risky tricks: how to set your timeline, how fast to lose fat, what to do in the final week and how to handle the days after.
· 6 min read
Eating Out on a Diet Without Wrecking Your Week
Eating out on a diet: how big restaurant meals really are, why we underestimate them, what to order, how to log it and how to plan your week around it.
· 7 min read
Fat Loss for Women: What Changes and What Doesn't
Fat loss for women: what really differs (calories, your cycle, contraception, PCOS, menopause), what doesn't, and the signs a diet has gone too far.
· 7 min read
How to Stay Lean After a Cut
How to stay lean after a cut: why fat comes back so fast, how to pick a weight you can hold, set a range, keep your habits and act early on small gains.
· 7 min read
How Much Cardio When Cutting or Bulking?
How much cardio when cutting or bulking: what the interference research really shows, steps versus sessions, and how to add cardio without losing muscle.
· 7 min read
Fat Loss for Busy People: What Matters Most
Fat loss for busy people: the priorities that matter most when time is short, from short workouts and simple meals to daily steps, and what you can safely drop.
· 6 min read
Losing Fat Over 40: What Changes and What Doesn't
Losing fat over 40: what really changes (muscle, activity, sleep, hormones and menopause), what the 2021 metabolism study found, and a plan that works.
· 6 min read
How Long Should a Cut Last?
How long should a cut last? Work it out from the fat you want to lose and a safe weekly rate, see typical cut lengths, and learn when to pause or stop.
· 7 min read
How to Start a Cut: A Beginner's Step-by-Step Guide
How to start a cut, step by step: find your maintenance, pick a rate of loss, set protein and calories, keep lifting heavy and adjust from your weekly average.
· 6 min read
How to Lose the Last Few Kilos
How to lose the last few kilos: why the final bit of fat comes off slower, how to tighten up your tracking honestly, and when the target itself is the problem.
· 8 min read
How to Stop Feeling Hungry on a Diet
How to stop feeling hungry on a diet: what research says about protein, fibre, food volume, sleep, meal timing and deficit size, and when hunger is a warning.
· 8 min read
Alcohol and Fat Loss: What a Night Out Really Costs
Alcohol and fat loss in honest numbers: calories in beer, wine and spirits, what drinking does to fat burning, muscle and sleep, and how to fit it in.
· 8 min read
Diet Breaks and Refeed Days: Do They Actually Work?
Do diet breaks and refeed days work? What the research in lifters shows for fat loss, muscle, metabolism and hunger, and how to use them sensibly.
· 3 min read
How Many Steps a Day Should You Walk for Fat Loss?
How many daily steps help with fat loss and health, roughly how many calories walking burns, and how to set a step target you can actually keep.
· 5 min read
How to Lose Fat Without Losing Muscle
A practical guide to cutting while keeping your hard-earned muscle. How fast to lose weight, how to train, how much protein to eat, and when to adjust.
· 4 min read
Reverse Dieting: How to Eat More After a Diet
What reverse dieting is, what the evidence actually says, and a practical way to bring calories back up after a fat-loss phase without losing control.
· 4 min read
Not Losing Weight? 8 Common Reasons and How to Fix Them
The most common reasons fat loss stalls even when you think you are doing everything right, and what to check and change before you cut calories again.