Heard of a calorie deficit but not sure if that’s good, bad, or just another fad? It’s actually the fundamental of weight loss, so let’s see what it means.

No wonder weight loss feels like a minefield when there are so many different approaches and so much jargon to wade through. But this one is different, and it’s worth taking the time to understand it.

You’ve probably heard of a ‘calorie deficit’, but if you’re not a PT or someone with extensive experience of weight loss, you might not know what it means.

What is a calorie deficit?

To lose weight, you need to eat and drink fewer calories than you burn. When you do that, you’re creating a calorie deficit – where the number of calories from food and drink is smaller than the number of calories you’ve burned through activity and body processes.

But how do I know if I’m eating fewer calories than I burn?

There are two ways you burn calories – through the activity you do every day (which includes exercise and other movement like walking around) and through the necessary things your body does to stay alive (which includes things like breathing, your heart beating, cell production, etc.).

The number of calories your body uses is known as your basal metabolic rate (BMR). It’s influenced by a lot of things, like your age, height, weight, gender, and even the temperature of your environment.

As well as your BMR, for weight loss you need to figure out your total daily energy expenditure (TDEE) – yep, another bit of lingo for you.

While your BMR is how many calories your body needs to stay alive and kicking, your TDEE also includes the activity you do (both exercise sessions and general activity). It’s an estimate of how many calories you burn in a day in total, which includes your BMR.

Confused? It’s a lot to take in, but once you figure your own BMR and TDEE numbers out it gives you a great start for counting calories, which will lead to weight loss.

The most accurate way to get your BMR is to be monitored in a lab, fasting beforehand and breathing into a special mask for an entire day and night to see how many calories you burn when resting.

Since we’re guessing you don’t have access to a lab and a team of scientists, you can use a widely accepted equation that has been found to be pretty spot on. It’s called the Mifflin-St Jeor equation and will give you your individual number based on all the variables we mentioned above.

Don’t fret about the maths! This free online calculator will work it out for you.

Your TDEE is how many calories you’d need to eat to maintain your weight. For weight loss, you need to eat fewer calories than your TDEE. It’s usually recommended that you subtract 500 from your TDEE to lose weight at a safe pace.

If you’re thinking the number seems higher than what MyFitnessPal gives you, remember that MyFitnessPal tends to give everyone a 1,200 calorie goal based on sedentary, smaller people. Your TDEE and subsequent calorie goal is personalised to you.

An example

Let’s take Bob as an example. He’s 36, weighs 280lbs (that’s bang on 20st) and is 5ft 10. He does little to no exercise.

Using the calculator mentioned above, his TDEE is 2648. To lose weight, he should subtract 500 and start off by eating 2148 calories a day.

How to eat in a calorie deficit

The number you end up with after subtracting 500 from your TDEE is how many calories you should aim to eat every day. You can track calories using an app like MyFitnessPal (free with a paid premium version) or NutraCheck (paid), or you can do it the old school way and use pen and paper, although apps make it way easier.

How to eat for weight loss is personal preference, but in general you should aim to increase your fruit and veg intake, cut down on processed foods and booze, and eat plenty of foods high in protein and fibre.

Your calorie needs will change as you lose weight, so it’s a good idea to recalculate after you’ve lost a chunk of weight or if you feel your weight loss has stalled.

January can feel like the longest month of the year. Harness that new year motivation and let’s make any changes long lasting. Here’s how.

Realistic goals

The trick to making habits last is momentum. Set yourself small, achievable targets as that’s far more likely to lead you to your overall goal than aiming for one large goal.

Small targets will also help keep you motivated and give you a regular sense of achievement too.

Be prepared to grind away

Going to the gym a few times over January won’t give you a six-pack or muscles like Arnie. This doesn’t mean you aren’t on your way to achieving your goals though. It takes time to see noticeable differences in your health. Keep the faith and all your efforts will pay off.

Make it a normal daily routine

To make your January change a year-round one, you’ve got to integrate these new healthy habits into your life rather than seeing it as a temporary project. A good way to do this is to figure out what works for you best and see what you need to do to make it a part of your life.

For example, if you find it easier to eat well if you’ve got meals prepped and ready to go, when’s the best time for you to meal prep? If your focus is to drink more water, what’s going to remind you to fill up your bottle – can you do it when you make a coffee in the morning?

When these healthy habits are just something you do as part of your daily routine, they become much easier to follow.

Go easy on yourself

Making a resolution to change is the easy bit, but breaking old habits and creating a new lifestyle is tough. Throughout the year, there’ll be highs and lows, your motivation will be tested at times, no doubt. Be kind to yourself and keep reminding yourself of your long-term goals.

Teamwork makes the dream work

Making big lifestyle changes can be a lonely and challenging time. Having the support of family or friends can help no end with motivation if things get tough. Share your goals with them and lean on them for a little support when you need that extra cheer.

If you feel like you’ve had a little too much alcohol over the festive period, you’re not alone. December can be so alcohol-heavy that many people vow to give it up entirely in January – why not join them?

Charity Alcohol Change states that of the people who take part in Dry January, 88% of them save money, 67% have more energy, and 58% lose weight, which is quite the boast. So if you’re in, here’s how to get through it.

Get some sober support

As with any new habit, a little support can go a long way. If your mates aren’t interested in cutting out alcohol for a month, you’re probably not going to get much support from them. That’s not to say they’re not nice, supportive people (if they weren’t, they wouldn’t be your friends, right?), but the people who are best placed to help you get through it are the people who are also doing it.

This is where social media is great: look for Facebook groups and #DryJanuary hashtags on Instagram and Threads to find support.

You’ll probably find that some of your fellow MAN v FAT Rugby players are cutting down on alcohol too, so reach out within your club for real-life support.

Make small changes

If alcohol is an integral part of your life, as it so often is for many of us, you need to find ways of incorporating your newfound sobriety instead. If your default place to catch up with friends is the pub, can you do something else instead?

It’s a cliché to suggest this, but if you can persuade them to catch up over a coffee, or if you can find something active to do together, it takes away the temptation of alcohol. You might be the butt of the joke for even suggesting it at first, but going for a walk is a great thing to do while socialising.

Embrace non-alcoholic options

If you’re used to socialising over a beer and feel like you can’t get away from that, that’s ok – pubs are handy places to meet, and you don’t want to become a hermit. Stick to soft drinks or see if there are alcohol-free options on offer. Alcohol-free versions of popular beers and other alcoholic drinks have improved so much in recent years as cutting down on alcohol becomes more popular.

Stay strong

There are always going to be people who don’t support your decision to ditch the drink. It’s a bit of a mystery when what you drink doesn’t affect them, but still, unsupportive people are out there, and you might come across some resistance to your decision.

Rise above the temptation to join in just because it’s easier. You’re not doing this to please anyone, you’re doing it for you – your health, waistline, and wallet. If you feel yourself wavering in the face of peer pressure, remember that ‘no’ is a perfectly valid answer, no justifications needed. No, I don’t want a beer, thanks.

Live it

Focus on what you gain by cutting out alcohol, not what you’re losing. Having more energy and saving money are huge benefits. And no hangovers! How good do those Saturday mornings feel when you can roll out of bed without it feeling like someone’s trying to drill a hole in your skull?!

Kick off’s coming and you’re in need of refreshment, so what are you going for?

A beer might be the customary accompaniment to watching the rugby, but if you’re watching your alcohol intake or simply don’t fancy a pint, here are some ideas for healthier alternatives.

Non-alcoholic beer

We understand if you’re hesitant about trying non-alcoholic or low-alcohol beer, but they’re honestly not as bad as they used to be. Loads of brands make low-alcohol varieties and you’re bound to find something that’ll satisfy your tastebuds without the hangover.

They can be lower in calories too, for example a 330ml bottle of Peroni clocks in at 136 calories and its non-alcoholic counterpart, Peroni Nastro Azzurro 0.0%, has 72 calories. A 440ml can of Carlsberg is 136 calories, and their 0.0 version (which comes as a 330ml bottle) clocks in at 63 cals.

A can of fizz

Alright so we’re playing fast and loose with the term ‘healthier’ here, but sometimes only something fizzy will do. It goes without saying that diet or ‘zero’ versions of soda are probably the better choice as they’re sugar-free and very low in cals (a can of Pepsi Max, for example, has 1 calorie).

Water

You read that right. It’s boring but you need to drink more water, so get some in the fridge in advance and enjoy a crisp and refreshing glass of water. Add sugar-free squash if you must or go fancy with a slice of cucumber or lemon.

Coconut water

Coconut water had a bit of a moment a few years ago thanks to its health benefits – namely that it’s full of minerals and electrolytes and can help manage blood sugar levels. You can find it in chillers at the supermarket, and if it’s a hit it can be a nice alternative to water. 100ml of ready to drink coconut water is around 18 calories, with 4g of sugar.

A cuppa

There’s no occasion that isn’t improved with a nice cup of tea in our humble opinion, so stick the kettle on before kick-off and enjoy. Both tea and coffee count towards your hydration goals (which should be to drink around 8 glasses of fluid a day), just lay off the coffee when it’s close to bedtime.

Black tea and coffee have a grand total of around 2 calories per cup, it’s the milk and sugar you’ve got to look out for. 200ml semi skimmed milk is 100 cals, and a teaspoon of sugar is 16 cals.

Alcohol

If you’re watching the game at a pub and are really keen on having an alcoholic drink, but you’re looking to save calories, skip the beer and go for vodka and Diet Coke (a 25ml single shot of vodka is around 54 calories), or a gin and slimline tonic (a single measure of gin is around 52 calories and a 150ml serving of slimline tonic is around 3 calories).

The other thing to watch out for is how much you drink. If a Diet Coke and vodka is only 54 calories, that’s good news for your calorie count for the day…but that soon adds up if you have more than one.

The thought of cooking meals from scratch is daunting, especially when you’ve got to worry about them being healthy too. But it’s really not all you’ve built it up to be in your head: it can be as simple as you want.

But I don’t know what I’m doing!

Lower your expectations. Ok, so you’re not pulling off a full-on banquet or serving up a Michelin-starred meal, but you don’t need to. Find a simple recipe and take it one step at a time. You can read, you can follow instructions, there’s not much more to it than that.

But I might get it wrong!

There will be times when you forget to add a vital ingredient, or something doesn’t rise in the oven, or you burn the house down. Well, hopefully you won’t burn the house down, but mistakes are part and parcel of learning something new.

It’s all a learning curve, the trick is to actually learn from your mistakes. Use a timer, read the recipe thoroughly, and keep an eye on your food while it’s cooking, and you can’t go far wrong.

But I could give people food poisoning!

You could. But if you follow the recipe and practice good kitchen hygiene, it’s highly unlikely. Wash your hands regularly, clean surfaces, cook things thoroughly and you’ll be fine.

But I don’t have the time!

Bollocks you don’t. You really don’t need to spend hours slaving over a hot stove to make something nutritious, delicious, and satisfying. Sure, it might take a bit of planning and sacrifice to fit it into your day, but how long do you spend scrolling on social media? Mmmhmm.

• Make a meal plan. Writing down what you’re going to make and when helps you know what’s what, and you can plan around any busy days you’ve got in the week.

• Try doing some batch cooking. That sounds daunting, but it just means making more of what you’re making anyway, like making a bolognese for 6 when there’s only 3 of you eating – that’s 3 extra portions you can squirrel away in the freezer, ready to reheat when you need it.

• Use a slow cooker. You can pick them up cheaply, and they’re really easy to use. Just bung in a load of veg, stock, and a joint of meat in the morning and you’ll come home to a hearty stew ready for serving up. They’re also great for making sauces, soups, casserole, and even baked potatoes.
• Take shortcuts. There’s nothing wrong with taking the easy option. Buy your veg pre-chopped and frozen, use ‘lazy’ pureed garlic instead of fresh, bottled lemon juice instead of juicing fresh lemons, etc.

Tips for the novice cook

1. Invest in a couple of sharp knives. They’ll make chopping and slicing so much easier and safer.

1. Read the recipe and method thoroughly, from start to finish, before you begin. You don’t want to come across any surprises halfway through.

1. Taste it as you go (apart from raw meat and fish of course). It’s much easier to add more flavour than to remove it.

1. Clean as you go. This’ll help you avoid being swamped by pots, pans, and messy worktops when you’re finished.

1. Start simple. Think about healthy meals you enjoy and go from there. A basic tomato sauce is a good one to master: chopped onion, garlic, tinned tomatoes or passata, seasoned with black pepper and salt. Add basil for Italian dishes (Bolognese, lasagne, etc.) or paprika for Moroccan-style dishes.

1. Buy a spray oil to minimise the use of oil in your cooking. A tablespoon of olive oil has 119 calories, so it soon adds up. Frylight is 1 cal per spray and widely available.

1. Get to know your flavours. Lots of cuisines have classic combinations of herbs and spices that can really elevate your dishes, so it’s worth buying a few to keep in:

• Italian: Onions, oregano, garlic

• Mexican: Cumin, chilli, coriander

• Indian: Turmeric, coriander, cumin, cardamom

• English: Bay leaf, sage, parsley

1. Get online: YouTube and food websites are your friend when you’re looking for healthy recipes and explainer videos to show you methods. BBC Good Food, for example, has this fantastic piece to show you 25 basic skills every cook should know

Weight loss feels a lot easier when you know you can cook whatever, whenever. Stick a few tunes on, relax, and get stuck in – you’ll soon find that it’s not as hard as you’re expecting, and you might even enjoy it.

A lot of people hate New Year’s resolutions, and for good reason. They conjure images of a gym packed with January newbies and people snapping up blenders and juicers that’ll soon make themselves at home nestled in the back of the kitchen cupboard, and over half of people who set resolutions don’t end up achieving them anyway. In fact, a recent study found that one-third of those who set resolutions have failed by the end of January. Yikes.

Fair-weather fitness fanatics and foodie fads aside, setting a goal can be helpful to refocus on your healthy habits. Setting a New Year’s resolution can be an easy way of doing this at the start of the year, but you’ve got to do it right. So how can you make a good resolution and avoid becoming part of the one-third?

Make a plan

Almost everyone wants to lose weight and get fit. If that’s your resolution, well duh. You’ve got to ask yourself how you’re going to do it. Ask yourself how until you can’t go any further, like this:

• My New Year’s resolution is to lose weight.

• How will I lose weight? By making better food choices.

• How will I make better food choices? I’ll stop ordering takeaway 3 times a week.

• How will I stop ordering takeaway 3 times a week? I’ll cook more.

• How will I cook more? I’ll do a weekly food shop and try new recipes.

• How will I do a weekly food shop and try new recipes? I’ll sit down on a Sunday evening and meal plan for the week by looking at recipes in The Dugout, then I’ll make a shopping list. I’ll make sure I make time to cook during the week.
• How will I make sure I make time to cook during the week? I’ll stop scrolling on social media when I get home from work, and I’ll prepare food instead. I’ll buy ready-chopped vegetables as a timesaver. I’ll batch cook at the weekends.

We could go on, but you get the idea. Somewhere in there, you’ll find your specific goal – the thing that’ll help you achieve your main goal of losing weight. For this example, your resolution would be to make time to meal plan and cook at home instead of ordering takeaway. That sounds much more achievable than the vague ‘I want to lose weight’ we started with.

Don’t expect perfection

You’re going to slip up at times, it’s inevitable. Think of making a New Year’s resolution as a springboard for your healthy habits, instead of an all or nothing command. If your resolution is to exercise 3 times a week, but you don’t manage it one week, don’t throw in the towel completely. Just try your best the next week. The mistake a lot of people make when it comes to resolutions is to see it as a short-term thing you do until you mess it up. See it more as a long-term thing, as something that’s flexible and fluid and will guide you throughout the year.

Don’t do it alone

Though it can feel a bit twee to be setting New Year’s resolutions, tell people about your goals. You don’t have to shout it out to everyone you meet, but letting your friends know you’re trying to go vegan/run a marathon/give up fizzy drinks can lead to a welcome show of support that’ll give you a boost when you most need it. If we keep our goals to ourselves, it’s much easier to dismiss them – it’s easy to justify things when it’s just our mind to answer to.

You could even try making goals as a group if you’ve got a solid bunch of supportive friends or MAN v FAT Rugby teammates. Updating each other on your progress and being a cheerleader when it’s needed will go a long way to keeping your motivation high.

Focus on one resolution

It might be tempting to come up with a long list of things you’d like to change about yourself when you’re setting a New Year’s resolution but keep it short and sweet. Pick one thing you want to work towards and make that your focus so you can give it the time and attention it needs. Too many goals will feel daunting, and juggling too many balls makes it more likely you’ll drop one.

By all means, break your resolution up into manageable chunks, just make sure you’re not taking on too much at once.

Christmas is a great time for foodies, as there’s so much delicious food and drink around and everyone’s up for dessert, nibbles, and drinks. But when January rolls around it can be hard to suddenly stop eating a tube of Pringles a night. Here are some ways you can start getting back on track after Christmas.

Relish the fresh start

New Year’s resolutions have a bad reputation, but there’s nothing wrong with setting them and taking advantage of that new year, new me feeling. You’ve just gotta be realistic about it. 2025 probably won’t be the year you hone an eight pack or become a professional athlete after all.

Set realistic, attainable goals and focus on the reasons you want to accomplish them for a fresh boost of motivation. The hope a new year brings is something to cherish.

Get back to normal as soon as you can

If you’ve over-indulged at Christmas, you’ll be dying to say goodbye to the festive food. What seemed appealing before Christmas can make us feel downright queasy when we’ve eaten our bodyweight in turkey and Quality Street, so if you’ve got anything unopened you don’t want, donate it to a food bank.

Make a meal plan for the first post-festive week where you slowly get back to normal. You may still be finishing off some Christmas food, and that’s fine, but returning to regular healthy favourites can go a long way to making us feel like we’re getting back on track. Just remember that the longer you leave it, the harder it’ll be to stop over-indulging.

Get some activity in

We tend to feel sluggish after Christmas, mostly down to overeating but also because we tend to be a lot less active than usual. It’s great to have a break and you shouldn’t feel guilty about doing so but starting to move your body more when Christmas is done and dusted will help you get back to healthy habits.

If you’re not ready for anything too strenuous, go for a few gentle walks to get back into the swing of things. Exercise releases happy hormones, so you’ll also benefit from that to get you back into the best mindset for weight loss.

Give your body a break

If you’ve had a lot of alcohol over Christmas, give your body a break for a few weeks by cutting the booze out, or if you can’t do that at least cut down so that you’re well within the NHS’ recommended max of 14 units a week, and make sure you have some alcohol-free days during the week.

Cutting out alcohol will give you a chance to rehydrate properly, which you can help along by increasing how much water you drink. The NHS recommends 6-8 glasses of water a day.

Don’t deprive yourself

One thing that makes overindulgence worse is trying to compensate for it by undereating. It might seem like it makes sense, but the thing with bingeing and restricting is that it just makes you more likely to eat more as you get too hungry and want to eat everything in sight. This can quickly become an unhealthy cycle that’s very difficult to break.

Instead, just draw a line under it and nourish your body with healthy, balanced meals that’ll satisfy your hunger. Sounds easy, right? Just try your best and don’t beat yourself up if it takes longer to get back to normal eating than you’d like, just don’t quit.