Get your what up? NEAT: Non-Exercise Activity Thermogenesis is part of our ‘energy out’. This contributes hugely to your overall energy balance, more so for most people than their exercise expenditure. If you are trying to lose weight increasing your NEAT is a great option to keep your energy output higher, which will help your...

Should you track your food (and drink)? As pretty much always, it depends! What is your goal, and will it help you get there? Tracking isn’t essential, and it isn’t for everyone. It is however one tool that can be helpful. But if it doesn’t work for you then there are plenty of other options...

What’s better for weight loss? Well, that depends on your view of better! There are pros and cons to either a bigger energy deficit for a short period of time, or a longer more moderate diet. But rapid weight loss isn’t necessarily as bad as people commonly assume. One consideration is how you deal with...

When you diet, especially long term, there are strategies we can use to make it easier. One of these it looking at which foods are the most satiating. I’ve posted a lot on protein, which is shown* time and again to be the most satiating Macronutrient. Eating more nutrient dense foods, which are lower calories/higher...

Flexible Dieting We need to stop with the “Cheat” label. When trying to lose weight having a ‘cheat meal’ after you’ve been overly restrictive can easily lead to a ‘cheat day’, which in turn becomes an entire weekend of overeating. This cancels out any progress made through the week. You then start the next week...

Protein Benefits  When people want to lose weight, what they usually mean is they want to lose fat (rather than lean body mass – AKA muscle). Changing body composition is often the goal when dieting. Numerous studies and reviews have shown that for muscle retention (or even gain) while in a calorie deficit having higher...