Keep Yourself in Check: A MAN v FAT Guide to Self-Health

Let’s be honest. Most men are rubbish at checking in on their own health. We shrug off aches, ignore lumps, and hope things will just sort themselves out. The truth is, staying on top of your health is one of the smartest moves you can make. Catching problems early gives you the best chance of fixing them, keeping you fighting fit, and letting you enjoy life without unnecessary worry.

This guide will give you everything you need to do a proper monthly self-check, keep tabs on your lifestyle, and look after your mental and physical health.

Know Your Body

The first step is to get familiar with your own body. Nobody knows it better than you. Spending a few minutes each month checking yourself can make a huge difference. It does not take long, and it is better than stressing out later if something is off.

Areas to Focus On

Neck and lymph nodes
Feel around your neck, under your jaw, and in your armpits for any lumps or swelling. Swollen lymph nodes can sometimes be a sign of infection or other health issues. Don’t panic if they feel slightly tender, just get to know what is normal for you.

Chest
Yes, men have breast tissue too, and yes, it is possible to get breast cancer, even if it is rare. Check for:

• Lumps or swelling
• Changes in size or shape
• Sores or ulcers
• Any liquid from the nipples, which may contain blood

Use the pads of your fingers to press gently, then more firmly, to feel all of your chest tissue. Lift your arms and check under your armpits as well. A quick glance in the mirror can help you notice changes in size, dimpling, or rippling of the skin.

Abdomen
Run your hands over your stomach and sides, feeling for any unusual lumps or swelling. It is not about being hyper-aware, it is about knowing what is normal for you.

Testicles
Check your testicles in a warm shower or bath when the scrotum is relaxed. Use both hands to roll each testicle gently between thumb and fingers. Look for:

• Lumps or bumps
• Changes in size or heaviness
• Anything that feels firmer than normal

Learn to feel the epididymis, the soft tube at the back of each testicle. Do not mistake it for a lump. If it becomes swollen or painful, it could be epididymitis, which is treatable with antibiotics.

Remember, consistency matters. Pick a day each month and make it a habit. Little and often is better than forgetting entirely.

For more detailed guidance on early detection and self-checks, visit Cancer Research UK or Prostate Cancer UK.

Skin and Moles

Your skin can tell you a lot about your health. Check your moles with the ABCDE method:

• A – Asymmetry: Are both sides the same?
• B – Border: Is the edge irregular?
• C – Colour: Are there multiple colours or unusual spots?
• D – Diameter: Has it grown in size?
• E – Evolving: Has it changed over time?

Also watch out for new spots, bleeding, crusting, or itching. A quick trip to the GP for anything unusual could make a huge difference. Remember, early detection is key.

Oral Health

How often do you actually look at your gums? Next time you brush your teeth, take a closer look. Healthy gums should be pink, firm, and not bleed. Watch for:

• Red or inflamed areas
• Swelling between teeth
• Bleeding while brushing or eating hard foods
• Pale gums, which could indicate blood or kidney problems

Good oral health is about more than just fresh breath. Your gums and teeth affect your overall wellbeing, so keep them in check.

Mental Health

Health is not just physical. Take stock of your mood and mental state regularly. Ask yourself:

• Have I felt unusually low or anxious over the past one to two weeks?
• Am I sleeping poorly or feeling constantly tired?
• Am I stressed, irritable, or struggling to focus?

Tracking your mood is simple. Make a note on your phone or on paper each day. Awareness is the first step to action.

Lifestyle affects mental health too. Good sleep, proper nutrition, regular exercise, and social connection make a big difference. If you notice persistent changes or struggles, reach out for support.

Support services include:

• Mind: for mental health advice
• Samaritans: call 116 123 for emotional support, anytime
• JAAQ: available as a MAN v FAT member
• Your MAN v FAT Coach or teammates: for peer motivation and encouragement

Lifestyle Check

Take a moment to look at the bigger picture. Ask yourself:

• Am I getting enough movement and exercise? Even small amounts count.
• Is my diet balanced with plenty of protein, vegetables, and fibre?
• How much alcohol am I drinking, and do I smoke?
• Am I sleeping well, and is it restorative?

Small, steady improvements in your habits are far more effective than drastic changes you cannot maintain.

Sexual Health

Since you are checking your testicles, remember to keep an eye on your sexual health.

• Get regular sexual health checks if you are at risk
• Always use protection
• Be aware of STIs and treat them promptly

For more information and local testing services, visit NHS Sexual Health Services

Making It a Habit

The most important thing is consistency. Make your self-check part of a routine:

• Choose a day each month for your full body scan
• Do checks in the shower or bath
• Track skin, mood, and lifestyle on your phone or a notebook

Pro tip: Updating your health check on your member dashboard allows you to monitor changes over time. You can spot trends, track improvements, and share insights with your coach if needed.

Keep Fighting Fit

Self-checks are not about paranoia. They are about awareness, prevention, and staying in control. Know your body, watch your habits, and make small, practical tweaks to improve your health.

If you notice anything unusual, contact your GP. Early detection can save lives. For mental health support, reach out to one of the services listed above.

Little and often is the key. Check your body, check your lifestyle, and keep yourself fighting fit.

Maybe you’ve been on your weight loss journey for a while and there are still some parts of your body you’d like to see change. Stubborn fat is normal, and some areas may take longer than others to slim down. The belly, for example, is often the last place to go.

The good news is that you can shift stubborn fat with the right approach. Let’s break it down.

Debunking fat loss myths

First, let’s get one thing straight: spot reduction is a myth. You can’t target one area and make it disappear. Fat loss happens across your whole body, and some places just respond slower than others.

Another myth is that exercise alone will fix it. You can’t out-train a poor diet. You could go to the gym every day, but if your eating habits are off, progress will be slow. Fat loss is about combining good nutrition with smart movement.

Tip 1: Pick up the weights

If you want to preserve muscle while losing fat, resistance training is key. Adding weights helps your body:

• Preserve fat-free mass, which keeps your metabolism ticking even while resting
• Build lean muscle, giving you a toned and sculpted look
• Burn more calories overall

Combine it with your usual workouts, keep it challenging but safe, and you’ll see results over time.

Tip 2: Incorporate HIIT

High-intensity interval training (HIIT) is a great tool for stubborn fat. Short, intense bursts of activity followed by rest can boost your calorie burn for hours after your session.

You don’t need fancy equipment. Simple exercises like squats, burpees, mountain climbers or sit-ups work perfectly. Try 30–40 seconds of work, 20–30 seconds of rest, and repeat. You’ll get your heart rate up and your metabolism fired.

Tip 3: Adjust your diet

Nutrition is the real heavyweight in fat loss. Research suggests that 80% of fat loss comes from what you eat.

Aim for a slight calorie deficit to get your body to tap into stored fat, but make sure your meals are balanced with:

• Lean protein
• Plenty of vegetables
• Whole grains or potatoes for energy

Your accountability coach at the session is there to guide you, answer questions, and help keep you on track. Take advantage of their support to refine your food choices and make small, sustainable tweaks.

Tip 4: Move more outside of workouts

Activity doesn’t stop when you leave the session. Simple lifestyle changes can add up:

• Walk short distances instead of driving
• Take the stairs instead of lifts
• Try active hobbies like climbing, swimming, or cycling
• Combine activity with socialising, like a walk with friends instead of a pub session

These small changes can make a surprisingly big impact over time.

Tip 5: Allow time for rest

Your body needs recovery to burn fat effectively. Overtraining or pushing too hard can backfire by increasing cortisol, a stress hormone that encourages fat storage.

Prioritise:

• Sleep – aim for at least 7 hours per night
• Active recovery – gentle walks, stretching, or mobility work
• Mindfulness – reading, meditating, or just taking time to relax

Listen to your body. Progress is about consistency, not extremes.

Own this week!

Pick one thing from this article to focus on this week. Chat with your accountability coach at your next session to get guidance and tips, whether it’s adjusting your meals, adding a bit more movement, or trying a new workout. Small, steady wins are what shift stubborn fat. Keep showing up, stick to the plan, and you’ll get there.

Injuries are annoying at the best of times. One moment you are in your routine, feeling good and building momentum. The next, something twinges or pulls and suddenly everything feels harder. When your mobility drops, it is easy to worry about slipping backwards or losing progress you have worked hard for. Feeling frustrated is normal, but an injury does not have to derail your journey.

This period can still be productive. You just need to shift your focus and take control of what you can influence.

Keep showing up for weigh ins

Even if you cannot join in with the activity for a while, you can still turn up for weigh ins. This keeps your routine alive and sends a strong message to yourself that you are still in the game. Staying visible also keeps you accountable and connected to your group, which makes a huge difference to your mindset.

Lots of members find that going through weigh ins while injured actually boosts their confidence. You prove to yourself that you can stay committed, even when things are not perfect.

Make the most of the injury membership

If your injury means you need to step back from activity, the injury membership is a great option. At just £15 per month, it keeps you part of the group, maintains your accountability, and saves your spot in the team for when you are ready to return.

You still get all the support, advice, and check-ins you need to stay on track, even if you are less mobile. It is the perfect way to protect your progress, stay motivated and keep the momentum going without feeling like you are missing out.

Double down on your diet

Lower mobility usually means you are burning fewer calories, so your food choices matter more than ever. This is the part you can control completely, even if your body is taking a timeout from movement.

Focus on balanced, satisfying meals with enough protein, fruit and veg. Keep an eye on snacking, emotional eating or bored eating, which are all common when you are less active. Think of nutrition as your main tool for protecting your progress while you heal.

You are not trying to be perfect. You are simply trying to stay consistent so you can return feeling proud instead of playing catch up.

Control the controllables

Instead of dwelling on what you cannot do, focus on what you can. Many members use injury time to:

• Improve flexibility or range of movement in unaffected areas
• Dial in their hydration and sleep
• Plan meals and batch cook
• Learn more about nutrition
• Build healthier daily routines

Progress does not always look like big, sweaty sessions. Progress can be quiet, steady and focused. It still counts.

Stay connected with your group

Isolation makes injuries feel worse. Staying involved keeps your mood up and stops that downward spiral of feeling like you are falling behind. Chat in the group, celebrate others and let people know how you are doing. You will feel supported and part of the journey, even if you are temporarily on the sidelines.

Be patient and back yourself

Healing takes time and patience. Some days will feel good, others will feel frustrating. The important thing is to trust the process. You have not lost your momentum. You are simply in a different phase and you can absolutely come out of it in a better place than when you went in.

An injury may change what you can do physically, but it does not change your goals or the progress you have already made. Stay present, stick to your weigh ins and use this time to sharpen your nutrition. You will be ready to hit the ground running again once your body is healed.

Keep moving forwards

If you are injured, send a quick message to your coach or group today to confirm you will still be at your next weigh in. To find out more about the Injury membership, follow this link: https://manvfatrugby.com/policies/injury-membership/

Locking in that commitment is the best step you can take right now. You have got this.

Let’s be honest. Losing weight can be stressful. Even after months on the programme, it is normal to feel anxious about whether you are doing enough, hitting your targets, or how others see you. Sometimes it feels like everyone else is smashing it while you are stuck in the slow lane. That can make you worry about showing up to your next match, not scoring points, or being judged for how you look.

Here’s the thing: you are not alone, and feeling anxious does not mean you are failing. Everyone has days, weeks, or even months when it feels harder. What matters is showing up and doing your best. That is what counts.

Common Anxiety Triggers and How to Handle Them

Worrying about points

Seeing other members score points while you fall behind can be stressful. Remember that points measure progress, not worth. Set realistic personal goals and celebrate sticking to your goals and showing up. If the pressure feels too much, talk to your coach or a fellow member. Just showing up and committing is a win in itself.

Joining a new team

Even after weeks in the club, being drafted into a new team can feel nerve-wracking. Focus on your own effort rather than what others think, offer encouragement to teammates, and remember that everyone is on their own journey. Use your mini wins to track progress, not comparison.

Body image concerns

Many lads feel self-conscious about their size or appearance. Anxiety often spikes when looking at yourself in the mirror, trying on kit, or being around others. Focus on what your body can do, not just how it looks. Wear clothes or kit that make you feel comfortable, and celebrate functional progress like increased stamina, strength, or activity levels.

Social events with food

Work lunches, nights out with friends, or family gatherings can be tricky. Plan your meals or snacks ahead, bring healthier options if you need to, and practice mindful eating. Mini wins like resisting a tempting treat or making a better food choice are worth celebrating.

Work and life pressures

Busy schedules, long work hours, or family responsibilities can make sticking to your plan harder. Prep your food in advance, schedule short bursts of activity when you can, and focus on consistency rather than perfection. Effort counts as a win.

Feeling judged in public

Anxiety can spike when you feel watched in public, whether that is at the gym, out running, or buying clothes. Wear clothing that makes you feel confident, focus on your own journey, and practice grounding techniques like noticing five things you can see, four you can touch, and so on.

Mini Wins to Focus On

Anxiety often spikes when we compare ourselves to others. Instead, focus on personal mini wins in your weight-loss journey, such as:

• Sticking to consistent nutrition and activity tracking for a full week
• Losing a few grams since the last weigh-in
• Hitting your activity or step goal
• Making a healthier choice when tempted

Even small wins add up. They are proof that you are moving forward, even when it feels tough.

Quick Mindset Hacks

Here are some simple strategies you can use before, during, or after stressful situations:

• Box Breathing: Inhale for four seconds, hold for four, exhale for four, hold for four. Repeat 3–5 times to calm your system. The NHS provides a great guide on using this and other breathing exercises to reduce stress.
• Grounding: Notice five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
• Focus on Effort: Remind yourself that showing up and sticking to your plan is what counts.
• Move Your Body: Even a short walk or stretch can release tension and improve your mood.
  

  Plan Ahead

  Preparation reduces anxiety. Think ahead for situations that usually trigger worry:

  • Plan meals and snacks to avoid temptation
  • Break long-term goals into smaller, achievable steps
  • Identify anxiety triggers in advance and have a coping strategy ready
  • Keep a list of mini wins to remind yourself of progress

  Be Kind to Yourself

  Progress is not about perfection. Every time you show up, make a healthy choice, or face your worries, you are winning. Anxiety does not define you; persistence does.

  It is normal to have weeks where the scale does not move, meaning your weight loss points are lower than usual. That does not erase all the effort you’ve put in. Celebrate consistency, dedication, and the small wins along the way. Remember, this journey is about building healthier habits, not racing anyone else.

  Try talking to yourself like you would to a teammate: encouraging, understanding, and positive. Avoid negative self-talk like “I’m failing” or “I can’t do this.” Instead, remind yourself: “I showed up today. I made choices that matter. I am improving.”

  Self-care is also part of being kind to yourself. Make space for rest, proper meals, light exercise, or something that boosts your mood. Managing anxiety, supporting your mental health, and recognising your achievements are all part of the journey.

  You don’t need to be perfect to succeed. Showing up, keeping at it, and acknowledging your wins is how you build progress that lasts.

  Your Challenge This Week

  This week, try this:

  1. Identify one situation that usually triggers anxiety, whether it is joining a new team, a social event, or worrying about points
  2. Use one of the strategies above when it happens
  3. Reflect on your weight-loss progress and celebrate your mini wins, even if it is just showing up and sticking to your plan

  Every small step helps you feel calmer, more confident, and more in control of your journey.

  Ready to tackle weight-loss anxiety and keep smashing your goals?

  Turn up for your next session, focus on your mini wins, and share your progress with your MAN v FAT coach or fellow club mates. You will be surprised how quickly small steps add up to big results.

If you’ve never done more than a slow jog for the bus, the thought of running can feel a bit daunting. But don’t worry – running isn’t just for seasoned athletes. With the right approach, anyone can start running and enjoy the benefits, no matter your fitness level or weight.

Why running is good for you

Running has a whole host of benefits, even if you take it slowly. These include:

• Reducing your risk of heart disease
• Lowering your blood pressure
• Increasing muscle and bone strength
• Improving lung capacity

Running also has a huge impact on mental health and wellbeing. Many people discovered during lockdown just how uplifting a run can be. The ‘runner’s high’ is a real thing, helping you feel calmer, more focused, and generally happier. Even short, gentle runs can give your mood a boost.

What to be aware of

Running does have some challenges, especially for beginners or those who are carrying extra weight. These include:

• A higher chance of injury than most other cardio activities
• Pressure on joints, particularly knees, hips, and ankles
• Possible shin splints, heel pain, or general muscle strains

The good news is you can reduce these risks. Make sure to:

• Warm up and cool down before and after runs
• Build your pace and distance gradually
• Include walking breaks when needed
• Wear well-fitting running shoes for support
• Listen to your body – if something hurts, slow down or stop

Remember, you don’t have to run at a fast pace. Even walking/jogging intervals are highly effective and safe, especially if you’re just starting out or are on the heavier side.

How to start running

One of the most beginner-friendly ways to start is the NHS Couch to 5k program. It’s designed for people who haven’t run before and gradually builds your stamina over 9 weeks, alternating jogging with walking.

The Couch to 5k plan has helped countless beginners feel confident running 5k by the end. Doing it alongside others – whether through local running clubs or friends – can also boost your motivation.

If 5k seems far off at first, don’t worry. The key is to start small and progress at your own pace. Even 5–10 minutes of gentle running or run/walk intervals counts.

Equipment you need

Running doesn’t require much, but the right gear can make a big difference:

• A good pair of running shoes that support your feet
• Comfortable, sweat-wicking sportswear to prevent chafing
• Optional: a light water bottle or sports headphones for music or podcasts

If you’re unsure about shoes, visiting a running store to get your feet assessed is a great idea. The right fit will help prevent injuries and make running more comfortable.

Tips for beginners and us bigger lads

• Start slow: Walk/jog intervals are your friend. For example, jog for 1 minute, walk for 2 minutes, and repeat. Gradually increase the running time as your fitness improves.
• Choose soft surfaces: Grass, trails, or tracks are gentler on your joints than concrete.
• Listen to your body: Some soreness is normal, but sharp pain is a warning sign. Rest and recover when needed.
• Mix it up: If running every day feels tough, alternate with walking, cycling, or swimming. Any movement counts.
• Celebrate small wins: Even completing your first 5-minute run is progress. Track your improvements, no matter how small.

Make it fun and sustainable

Running is easier to stick with if it doesn’t feel like a chore. Try:

• Listening to podcasts, audiobooks, or your favourite music
• Running with a friend or in a group
• Exploring new routes or local parks
• Setting mini-goals, like running to a shop or around your block

The goal is consistency, not speed. If you enjoy it, you’ll naturally want to do more.

Keep in mind

Running isn’t about being fast or perfect. It’s about moving more, improving your fitness, and feeling good. For beginners and heavier runners, taking things slowly and building confidence over time is the most effective way to stick with it.

Your challenge this week

Lace up your trainers and aim for your first Couch to 5k session. Start with short intervals, walk when you need to, and focus on enjoying it. Track your progress and celebrate every small win, whether that’s finishing your first run, adding a few minutes to your jog, or simply getting outside.

Take a quick selfie or snap a picture after your run and tag us on social media to share your progress. Seeing others’ wins is hugely motivating, and your progress could inspire someone else to get moving too.

Remember, you’re not alone. The MAN v FAT community is here to cheer you on, share tips, and celebrate your progress. Every step counts, and getting started is the hardest part. Take that first step today – you might be surprised at how much you enjoy it.

Why Losing Weight Feels So Hard

Sometimes losing weight feels like a breeze, while other times you’re standing on the scales internally screaming. So why is losing weight so hard

Losing weight should be easy: eat less, move more and job’s a good ‘un. Right? Right

If it was easy, we’d all do it once, keep the weight off and the diet industry would go bust. But we all know it’s not quite as simple as that, and there is a seemingly endless list of reasons why it’s hard

When the scales stall and you feel like you’re not making any progress, don’t blame yourself. We all experience those moments where you just want to throw in the towel. So why is it so hard, when it should be so easy

Your diet

You know the basics of eating well, we all do. Eat more veggies, cut down on booze and give the sharing size blocks of Dairy Milk a rest. But we tend to get bogged down in the details or we buy into passing fads that have you subsisting on a diet of minuscule portions

As well as sticking to a calorie deficit, that’s when you take in fewer calories than you burn, you’ve got to make sure you’re keeping yourself satisfied. You really don’t need to go hungry to lose weight

That means eating more protein and fibre, both of which help you feel full and make it less likely that you’ll be raiding the kitchen cupboards in between meals

Finding what works for you

We’re often asked which diet is the best for weight loss, and our answer is always the same. The best diet is the one you can stick to. There are a million and one different diets on the market and they all more or less boil down to the same thing: taking in fewer calories

Sometimes weight loss can feel hard when you’re trying to stick to something that just doesn’t work for you

Let’s say you’re following a no-carb diet. Lots of people have lost weight following it, so you decide to give it a go. You cut out bread and the weight starts falling off you, which is great. Except that sooner or later you find yourself craving bread, so you give in and have some toast, which tastes like heaven

In an ideal world, you’d stop there and get back to it, but now you feel like you’ve ‘failed’, and you say screw it and eat unhealthily for the rest of the day because you’ve already messed things up. Then the day turns into a week, which turns into a month, and you’re heavier than you were when you started the diet. This time, you say I’ll be better at the no-carb diet, and I absolutely will not give in. But we all know how that is going to go

It turns into a vicious cycle that is extremely difficult to break free from. As well as making you feel rubbish, if something doesn’t fit with how you like to eat, you’re never going to make the permanent lifestyle changes you need to successfully lose weight, because why would you. You’re fighting against yourself, and it sucks

Think about what you like and what you don’t. If you like eating out, a ‘clean’ eating diet isn’t going to make you feel good. If you’re a bread fiend, cutting out carbs isn’t going to fly

Weight loss doesn’t have to be all or nothing, and even foods you might label as ‘bad’ can have a place in a healthy diet that helps you lose weight. Far better to occasionally indulge in your love of Twixes in an otherwise balanced diet than to restrict yourself and end up binging on a multipack, triggering several weeks of excessive eating

Your environment

Losing weight can feel hard if you’re subconsciously putting barriers in the way. You can’t just expect yourself to suddenly start doing hard things like cooking healthy meals or snacking on fruit if you don’t make it easy for yourself. That means planning out your meals and making time to shop and cook, or keeping the chocolate hidden away in the cupboard while you put the fruit on display in easy reach

If you’re one of those people who hate the thought of going to the gym but end up enjoying it once you’re there, keep your gym kit packed by the front door so you don’t have to root through your wardrobe to find it

If you know you can’t be trusted with chocolate in the house, don’t buy it, at least for a few months while you work on your willpower. If family members buy things that you don’t want to be tempted by, keep your own box of low-cal snacks that makes it easy to choose something while they enjoy theirs

You want to set your environment up to make it extremely easy to stick to your new healthy habits

Your expectations

One of the biggest reasons weight loss feels hard is because we expect too much, too soon. We see dramatic transformations online and start thinking that if we’re not dropping a stone a month, we’re failing. But real, sustainable weight loss doesn’t look like that. It’s slow, steady and full of ups and downs

Remember, the scales don’t tell the full story. Some weeks you might not see a change in weight, but your clothes fit better, or you’ve got more energy, or you’re sleeping better. Those are wins too. Focus on progress, not perfection. You’re playing the long game, and that’s how you win

Support systems

It really, really helps if you’ve got supportive, positive people in your life. Hopefully being part of MAN v FAT means you’ve found this in your teammates

The people we surround ourselves with influence us hugely. We’re not saying you need to hang out only with people who are also losing weight, but it helps if friends and family understand why it’s important to you

If your friends and family aren’t supportive, or if they don’t really understand, it can feel hard to keep up with your healthier eating habits. You may feel pressured into joining them for an all-you-can-eat buffet, or a boozy night at the pub, and while you should absolutely enjoy yourself while you’re losing weight, stuff like this can test you to your limits

Your mental state

Perhaps the biggest challenge of them all when it comes to weight loss is your mind. Weight loss is much more of a mental battle than a physical battle, and it can feel impossible to overcome negative thinking or unhealthy habits that you’ve been doing for years

The first thing you need to understand is that you can do it, even if it feels hard. Feeling like weight loss is impossible is a natural reaction to struggling with it, especially if you see what looks like easy, quick success stories on social media and compare yourself to them

Try to stop being so hard on yourself. It takes time to see progress. Rome wasn’t built in a day. Taking it slowly should ease the pressure you feel. One thing that helps to remember when you think losing weight will take too long is that the time is going to pass anyway

Other things that can help you work through a negative mindset is writing things down. Keeping a journal sounds twee, but it can really help to get things out. Similarly, talking to a supportive friend can help, especially if they’re good at bigging you up

Think about the way you talk to yourself too. What’s your inner voice saying? If you tell yourself you’re a fat, lazy, good-for-nothing punk regularly then is it any wonder you believe it? Showing yourself a little compassion can go a long way

Your habits

Weight loss isn’t about massive overhauls. It’s about tiny decisions you make every day that add up over time. Instead of focusing on what you can’t eat or can’t do, try adding small positive actions

Swap one takeaway a week for a home-cooked version. Add an extra 10-minute walk after dinner. Go to bed half an hour earlier. These small wins build momentum, and before you know it, they become part of your routine

You don’t have to change everything overnight. You just have to keep showing up and doing a bit better than yesterday

You’re not broken

If you’ve lost weight before and put it back on, or if you’ve started and stopped a hundred times, that doesn’t mean you’ve failed. It just means you’re human. Your body and brain are designed to fight against weight loss, so if it feels tough, that’s not a character flaw. That’s biology

The fact that you’re still trying says everything about your resilience. Be proud of that

Keep going – you’ve got this

Losing weight isn’t easy, but it is possible. Every bloke who’s ever stood on the scales and felt frustrated has been exactly where you are. The key is to keep going, keep learning and keep backing yourself

This week, focus on one thing you can control, whether that’s planning your meals, hitting your step goal or simply talking to a mate about how you’re feeling

Remember, you’re not doing this alone. Your MAN v FAT teammates and community are all rooting for you. Stick with it, celebrate the small wins and keep putting one foot in front of the other. That’s how real change happens

Ever wondered how you can support a mate on his weight loss journey? Losing weight can be tough enough without your friends accidentally sabotaging you with banter, bhajis, or bad advice. Here is how to be the kind of mate who helps, not hinders.

To Kill a Mocking Bud

We men do not tend to be nice to our friends. It is not because we are cruel, it is just how we communicate. Almost every word we say to one another is some form of insult. Normally, that is fine. But when a mate is trying to make a positive change, the usual ribbing can knock his confidence.
You might think it is funny to start calling him “Mr GQ” as if he is suddenly a fitness model because he has taken up jogging, but chances are it will just embarrass him into quitting. So ease off the sarcasm and save the banter for when he is back on the pints.

10 Reasonably-Sized Indians

A healthy lifestyle should not kill a man’s social life. If your mate is trying to lose weight and you still want him at curry club, help him out. Go for sensible portions, skip the sundries, and do not bully him into ordering a bucket of bhajis. Maybe split a chicken tandoori and chapatti instead of drowning in naan.

Small changes like that make it easier for him to stay on track and you might even feel better for it yourself.

Fit Club

When you are planning a get-together, try thinking outside the box, the box being the pub. Some of the best group activities are actually active: a weekend hike, a game of bowling, or a cycle to the next town for a coffee. It is still social, still fun, and no one wakes up with kebab regret.

The Silence of the Lads

If you can see your mate is doing well, do not keep schtum. It might feel a bit weird complimenting another bloke, but saying “You are looking sharp, mate” can be massive motivation. It costs nothing and could be the difference between him giving up or carrying on.

The Bullshitter’s Guide to the Galaxy

Giving advice is great if you know what you are talking about. But spouting random “facts” you read in the Daily Mail about lettuce causing cancer will not help anyone. Listen more than you talk. He might even open up about stretch marks or loose skin. If you are a quality mate, you will hear him out without making it weird.

The Group Chat Gains

The group chat can make or break a diet. Instead of sending midnight kebab photos, drop a “How is the gym going?” or share a funny meme about meal prep. You can keep the banter alive while still being supportive. Basically, do not be that guy who derails someone’s progress with a Domino’s GIF (other stores available: Greggs, KFC, Nando’s, your mate’s dodgy local curry, that late-night kebab van, basically anything that comes in a box or smells like regret)

Pint-Sized Support

If he is cutting back on booze, do not pressure him to “just have one.” Try alcohol-free beers or mocktails. The banter still flows, just without the hangover. You will actually remember what you laughed about for once.

Kitchen Confidential

Why not swap a takeaway night for a “fakeaway” night? Knock up your own curries, fajitas, or burgers, leaner, cheaper, and just as tasty. Cooking together makes it social and fun, instead of a punishment. Plus, you can still argue about who overcooked the chicken.

Lead by Example

Support is not just about words, it is about actions. Walk instead of drive. Order something healthy without announcing it like a martyr. Small, quiet changes show your mate that you are on his side without making it a big deal.

Celebrate the Wins

When your mate hits a goal, whether it is losing five kilos or finishing a 5K, give him credit. It does not have to be champagne; a simple “Fair play, mate” can mean more than you realise. It shows that someone has noticed, and that is what keeps people going.

The long and short of it

If you have ever tried to lose weight yourself, you will know how important support can be. Having a mate who listens, joins in, and does not take the p*ss can make all the difference. We could all do with a bit of backup sometimes, so if you are the one giving it, trust me, it will not go unnoticed.

Your Turn to Step Up

So here is your mission: pick one of these tips today and put it into practice. Invite your mate for a walk, cook a healthy meal together, or simply tell him he is doing well. Small actions make a big difference, and being the kind of mate who genuinely supports others is a win for both of you.

Feeling like you’ve got nothing left in the tank isn’t good. If you’re in a state of constant emotional, physical or mental exhaustion, could be ‘burnout’ caused by excessive, ongoing stress. Ouch.

Feeling drained, overwhelmed and unable to cope due to demands put on you at work or home is exhausting. Chronic stress can cause physical and emotional symptoms, including:

• Decreased productivity and concentration
• Low tolerance levels and questioning your purpose
• Anxiety and low mood
• Fatigue or a lack of energy
• Headaches
• Stomach issues like bloating or diarrhoea
• Sleep issues

When you experience burnout, it can feel like you’ve run out of gas. This can lead to you making some poor diet decisions, not wanting to exercise and resorting to unhealthy habits like smoking and drinking, all of which can stall or stop our weight loss. Cars can’t run on empty and neither can you.

So, how can you fill up your tank and fuel your body?

Keep movin’: Though it’s hard to find the motivation, keeping active will help your body deal with stress hormones, regulate blood sugar levels, boost your mood and improve your sleep as well as helping with weight management. Listen to feedback your body gives you, sometimes a brisk walk is enough, other times a row, swim or weightlifting session feels good. Remember exercise gives you more energy so even a little can help a lot.

Get to bed: If work is all-consuming, it’s tempting to stay up later to have time to yourself. But, reduced quality or quantity of sleep can compound stress and cause imbalanced hunger hormones, which can lead to overeating and impact your ability to make decisions that align with your ambitions. Aim to sleep 7-9 hours per night.

Set boundaries: Take your life back. Doing this can help you separate your work and home life. E.g. Decide if you’ll check emails and other work communications during the weekend and set a boundary to do no emailing after a certain time each evening.

Step away from your workspace: Regular breaks give you a few moments to reset, breathe and refocus, don’t underestimate how important they are. Try to eat lunch in a separate space and aim to factor movement into your day if your job is sedentary. Office job? How about a standing desk, this can stop you feeling lethargic or sluggish.

Manage stress: Learn techniques to help you deal with stressful situations. Meditation, guided relaxation, breath work and journaling can all be helpful. So can a kick about with your mates, roll on club night!

Challenge yourself in your down time: Find activities or subjects that interest you and get involved. It’s tempting to sink into the sofa and watch another box set, but learning a new skill, taking a class or even challenging yourself with a puzzle or crossword will help you feel more energised. Aim to find restorative experiences that you look forward to doing.

Make it easy: If you’re pressed for time during the week, try meal planning (beginner’s guide to meal prep) and batch cooking (link to Why you should be batch cooking) on your days off so you always have healthy options in the fridge or freezer. This frees up the headspace needed to decide what to eat and helps you swerve unplanned takeaways. Winning.

Ask for help. If you think you’re experiencing burnout, speak to your employer or HR department to see what they can do to alleviate pressure on you. Confide in a trusted friend or family member, talking about issues can help you gain perspective and make plans to move forwards.

Dealing with burnout is tough. If you are concerned the symptoms you are experiencing could be due to an underlying health problem, get in touch with your GP to rule it out. Self-care in the form of a nutritious diet, good sleep, regular exercise, time out, relaxation and connection with others is the best way to fill up your tank.

Remember

You do not have to do it alone. As a MAN v FAT member, you have access to the JAAQ digital mental wellbeing platform. JAAQ offers tools, guided exercises and expert advice to help manage stress, improve sleep and cope with burnout. Combining these resources with your exercise, nutrition and sleep habits can help you regain energy, protect your mental wellbeing and stay on track with your weight loss goals. Take a few minutes each day to explore JAAQ and make it part of your routine. Even small steps can make a big difference.

You’ve probably heard all sorts about ‘boosting’ your metabolism. But is that something that’s actually possible, or just another case of misleading diet industry jargon?

Do you know anyone who has a truly awful diet but never puts on weight while your belt groans when you just look at a cake? It’s one of life’s cruel pranks, and it could all be down to our metabolism.

What even is metabolism?

Metabolism refers to the chemical processes that keep our bodies alive. We’ve got blood pumping, air flowing, food digesting and much much more going on inside our bodies 24/7, so it’s no surprise that these processes need energy. Our metabolism works to convert energy into fuel for our bodies.

Genetics play a large part in how fast or slowly we burn energy (commonly referred to whether we have a slow or fast metabolism). Other factors include age, percentage of lean muscle/body fat and sex, as men usually have a significantly higher metabolism than women.

Between 60 – 80% of our total daily energy expenditure is taken up by just being alive (breathing, circulation, cell renewal, etc.). This is known as our basal metabolic rate (BMR). A ‘slow metabolism’ is actually down to a low BMR.

The remaining 20-40% is where we can make a difference, as this includes physical activity and digesting food. This combines with the BMR to make our total daily energy expenditure (TDEE).

Can we boost our metabolism?

Our metabolism isn’t an organ that can be flexed, but there are many theories as to how we can support it. It’s thought that the following factors can have a positive effect:

• A fibre-rich diet. Fibre is indigestible yet our bodies try to digest it anyway, which uses up energy.
• Strength training. This tears muscle tissue, which our bodies have to use energy to repair and restore.
• Having more muscle, as muscle is made of ‘metabolically active’ tissue. This needs energy to be built, used, and maintained whereas fat tissue just lazes around not burning energy at all.
• Eating protein. It takes the body considerable energy to digest protein, plus it’s filling, making us less likely to reach for snacks.
• Foods like coffee, chilli and ginger are thought to speed up BMR. The bad news is the difference is very slight, and it’s not going to impact your jeans size.
• HIIT workouts. This type of exercise involves short, intense bursts of exercise followed by periods of active recovery or rest. It’s great for cardio fitness but studies suggest it can also increase the ‘afterburn’ effect where our bodies continue to burn more energy for up to 24 hours after the session.

Nothing will magically make our metabolism turn into a ravenous beast that quickly consumes all the energy we eat. But small gains add up to big changes. If you work out and build muscle, you’ll be burning more energy. If you eat foods that require lots of energy to digest, you’ll be burning more energy, and so on, so don’t lose hope.

What slows it down?

• Rapid weight loss. Crash diets can cause our metabolism to slow more than would be expected from the overall weight loss. Our metabolism is hard to speed up but frustratingly easier to slow down.
• Chronic dehydration is associated with a lowered metabolic rate, so make sure you’re drinking enough.
• Getting older. It’s good to keep in mind here that the aim of good health is for us to get older and to thrive as we age. There’s an inevitable decline in metabolism as we age as we simply don’t need the same energy at 60 as we did at 21. We can help this by continuing to eat well and stay active.
• Even if your BMR is lower than average, you can still support it by building lean muscle tissue. Making sustainable, incremental changes to your lifestyle is the best way to lose weight and keep it off.

Your MAN v FAT sessions are a great place to start supporting your metabolism. Every game, circuit, or gym session you do helps build lean muscle, which naturally increases your daily energy burn even at rest. Pair that with a protein-rich diet and staying hydrated, and you’ll make your metabolism work for you. Small, consistent habits like these are far more powerful than any “metabolism booster” on the market.

Make Your Metabolism Work for You

Understanding your metabolism is only the first step, putting it into practice is where the results happen. Use your club sessions to build strength and muscle, track your activity and progress, and get advice from your coach on balancing nutrition and exercise to keep your metabolism working efficiently. Share your wins and tips in your team chat or the MAN v FAT Facebook community to stay motivated. Every workout, every meal choice, and every good night’s sleep helps your body work smarter, not harder.

The short answer? Yes, but not in the way you might think.

If you have those days where you exercise but you’re really not feeling it, we get it. Sometimes it can feel like you’re just going through the motions, moving your body but not really getting stuck in. We say good on you for showing up. But does it matter how intense your exercise sessions are?

What is exercise intensity?

The intensity of exercise simply refers to how much energy your body is using during exercise. It’s not as technical as it sounds: think about the difference between going for a slow, ambling walk (low intensity) and running flat-out to win a race (high, or vigorous, intensity).

How is exercise intensity measured?

An easy way to measure your exercise intensity without the need for any equipment is the talk test. If you can talk but not sing while you’re exercising, it’s probably moderate intensity activity. If you can’t say more than a few words without stopping to take a breath, it’s a high intensity activity. But if you’re giving Sideshow Bob a run for his money belting out songs from H.M.S. Pinafore, it’s fair to say what you’re doing isn’t very intense at all.

Heart rates

Another way of measuring your exercise intensity is to look at your heart rate. If you’ve got a smartwatch, this’ll be pretty easy to see.

Using your heart rate as a guide can help you get more out of your exercise sessions because it’ll tell you if you’re working hard enough or pushing yourself too far.

The first thing to do is to work out your max heart rate. You can estimate this by subtracting your age from 220. Our example, let’s call him Greg, is 38, so his rough max heart rate is 182. Now you’ll need to figure out what your target heart rate should be based on what you’re looking to achieve.

• 50-60% of your max heart rate is great for beginners and will help strengthen your circulatory system.
• 60-70% of your max heart rate will help boost your fitness levels, and is the ideal range for burning fat.
• 70-80% of your max heart rate will help improve your breathing and increase your endurance. Want to improve your cardio? Try spending short bursts in this range.
• At the top end of the 80-90% range of your max heart rate, your body starts to struggle to meet its oxygen requirements. Pro athletes often train for short periods in this range to increase their top end performance.
• You shouldn’t aim to spend long periods at over 90% of your max heart rate, as it will exhaust you much quicker. It can also lead to feeling dizzy, an increase in blood pressure and even fainting, so go easy and aim for a lower intensity that’ll see you burning fat effectively without the risks.

High intensity

Exercising at high intensity has plenty of benefits: it’s great for boosting your cardiovascular fitness and can help torch calories quicker, which let’s be honest is something we all want. But it’s not for everyone. High intensity exercise is more demanding and puts more stress on the heart, so run it by a doctor if you’ve got heart problems.

Want to give it a try? Go for high intensity interval training (HIIT), where you alternate short bursts of very high intensity exercise with recovery periods of low-intensity movement.

Spending short bursts of time in a high intensity state can be great for your weight loss efforts. If you’re new to HIIT, we recommend having shorter periods of high intensity paired with longer periods of rest. For example, 20 seconds of high intensity followed by 40 seconds of rest for 5 minutes.

Medium intensity

This is the sweet spot. To improve your cardiovascular fitness, aim to work towards keeping your heart rate in the mid-range, e.g. 60-80% of your max heart rate. Anything that gets you out of breath but still able to string a sentence or two together is what you’re looking for, so lifting weights, running and fast walking are ideal.

Low intensity

A lot of good can come from incorporating low-intensity exercise into your routine. Simple exercises like walking, gentle swimming and slow bike rides are great ways of getting active without putting too much stress on your body. You can start slow and gradually increase intensity, or use low intensity exercise as a way of helping your body recover after more intense exercise sessions.

Putting it into practice

Learning how to make your heart rate work for you will greatly benefit your fitness levels. Government guidelines state that we should be getting 150 minutes of moderate activity a week, or 75 minutes of vigorous exercise. What could that look like in real life?

Monday: MAN v FAT session
Tuesday: Lift weights at the gym
Wednesday: Rest day. Go for a light walk.
Thursday: 30-minute run, cycle or swim, aiming for mid intensity.
Friday: A high intensity circuit or spin class
Saturday: Rest day. Go for a walk with family or friends.
Sunday: Short weights session.

Above all, listen to your body when exercising. If what you’re doing feels like it’s not challenging you enough, ramp up the intensity. Similarly, if you feel like you’re working too hard, it’s ok to lower the intensity until you find a pace that suits you better.