If you’ve been with MAN v FAT for a while, you’ve probably heard about macros before. But here’s the question, are you actually using them to your advantage?

At the start of your journey, it’s all about the basics: move more, eat a bit better, cut back where you can. And that works.

But as you get further in, and especially if progress has slowed, the next step is understanding why your food choices matter a bit more. This is where macros come in.

Macros are simply the three main nutrients in your food: carbohydrates, protein and fat. Every single thing you eat is made up of a mix of these. The balance between them has a big impact on hunger, energy levels, recovery, and how easy it is to stay in a calorie deficit without feeling like you are constantly battling hunger.

At this stage of your journey, that last part is key. Most members who have been going for a while do not struggle with knowing what is “good” or “bad” anymore. The challenge is consistency, portion creep, and managing hunger on busy weeks.

Understanding macros helps with all of that.

Carbohydrates are your main energy source

When you eat carbs, your body breaks them down into glucose, which is used for energy. That is why carb-heavy meals can feel satisfying and fuel activity.

The issue is not carbs themselves, but how easy it is to overdo refined versions without realising. White bread, pastries, large pasta portions and snack foods tend to digest quickly, meaning you feel hungry again sooner.

A small adjustment here can make a big difference:

• Choose higher fibre options where possible, like wholegrain bread, oats and brown rice
• Be more aware of portion size, especially on less active days
• Match your carb intake to your activity level rather than eating the same every day

Fibre is especially important at this stage. It slows digestion, helps you feel fuller for longer, and makes sticking to a calorie target much easier without relying on willpower alone.

Protein is your anchor nutrient

Protein is made up of amino acids, which your body uses to repair and maintain muscle and other tissues. It is also the most filling macronutrient, meaning it helps control appetite more effectively than carbs or fat.

This is where many long-term members can still improve without changing everything:

• Aim to include a protein source in every meal
• Think eggs, chicken, fish, lean meat, Greek yoghurt, beans or lentils
• If hunger is creeping in between meals, protein intake is often the first thing to look at

Higher protein intake has been shown to support fat loss because it helps preserve muscle while you are in a calorie deficit, which keeps your metabolism more stable over time.

Fat plays a key role, but it is easy to underestimate

Fat is more calorie-dense than carbs or protein, which means small amounts add up quickly. However, it is still essential for hormone function, vitamin absorption, and overall health.

The goal here is not to avoid fat, but to be intentional with it:

• Focus more on unsaturated fats like olive oil, nuts, seeds, avocado and oily fish
• Be mindful of “invisible fats” in cooking oils, sauces and snacks
• Keep portion awareness in check, as it is often where progress can quietly stall

At this stage, fat intake is less about restriction and more about awareness.

The bigger picture

You do not need to track macros perfectly or overhaul everything you are doing. Most members around a year into their journey benefit more from small refinements than big changes.

If progress has slowed, it is usually not because everything has stopped working. It is because small habits have drifted slightly over time.

Start with one or two of these this week:

• Add a solid protein source to each meal
• Increase fibre by swapping refined carbs for higher fibre options
• Pay attention to hidden calories from oils, snacks and extrasIf you want a starting point for your own macro balance, a simple place to begin is working out your estimated daily calorie needs using a TDEE (Total Daily Energy Expenditure) calculator online. This gives you a rough guide for how much energy your body uses each day, which can then help you understand how your macros fit within that.

Many MAN v FAT members use Nutracheck as a practical tool for this. As part of your membership, you also get access to a discounted rate, making it an easy way to track your intake and get a clearer picture of your calories and macro split.

The key is not to get obsessed with hitting exact numbers every day, but to use it as feedback. It helps you see patterns in your eating, understand where your protein, carbs and fats are landing, and make small adjustments that support your progress over time.

Treat it as a guide, not a rulebook. The goal is awareness and consistency, not perfection.

Paying Attention to Your Macro Balance

Take your tracking one step further this week and look at your macro balance in more detail. Are your days naturally higher in protein? Are carbs supporting your activity levels rather than driving hunger? Are fats creeping higher than you realise through small extras?

You do not need perfection, but you do need awareness. Even small shifts in your macro balance can help break through plateaus, improve hunger control, and make your calorie target easier to stick to without feeling restricted.

Pick one area of your macros to focus on this week and tighten it up. Then build from there. Consistency in the right areas will always outperform trying to change everything at once.

A Guide for Men Who’ve Carried Weight

Let’s be honest, looking good in clothes doesn’t always come naturally, especially if you’ve been overweight for a long time. You may have spent years prioritising comfort over style, sticking to baggy clothes that hide rather than highlight. Now that you’re losing weight or getting fitter, it can feel scary or awkward to try and dress in a way that actually fits and flatters your body.

The good news? Looking sharp is mostly about smart choices, fit, and confidence, not fashion wizardry.

Why it feels scary

When you’ve carried extra weight, a few things can make fashion feel intimidating:

• Self-consciousness: You notice every fold, bulge, or stretch in a shirt.
• Habit: Baggy tees, hoodies, and elastic waistbands feel safe – it’s what you’ve worn for years.
• Fear of attention: Wearing something that fits can make you feel exposed, even if others barely notice.

The key is small, intentional steps to clothes that fit your body as it is today – not as it used to be.

Fit is everything

The first rule: fit over size. Forget what number is on the label; it’s about how the clothing sits on your body.

• Shirts: Slimmer cuts that follow the natural line of your shoulders and chest work best. Avoid shirts that are tight around the stomach or baggy everywhere else, a little room is fine, but nothing should balloon.
• Trousers: Flat-front chinos or jeans that sit at your natural waist look cleaner than elasticated joggers. A straight or slightly tapered leg balances proportion.
• Jackets & blazers: Structured shoulders and a slight taper at the waist create shape. Avoid boxy cuts that swallow your frame.

You should be able to move comfortably, but you shouldn’t be able to pinch fabric in excess – if you can, it’s too big.

Colours and patterns

• Darker shades slim visually, but don’t be afraid of colour entirely – navy, burgundy, and olive are versatile.
• Vertical lines (pinstripes, seams) elongate the body.
• Avoid large, loud patterns across the stomach or chest – subtle patterns work best.

Layering works wonders

Layering can add dimension and balance:

• T-shirts under open shirts create a slimming vertical line.
• Light jackets or overshirts with structure add definition to shoulders.
• V-neck sweaters elongate the torso subtly.

The goal isn’t to hide – it’s to create proportion and highlight areas that work well.

Accessories matter

Small touches make a big difference:

• Shoes: Well-fitted, structured shoes elevate any outfit – trainers, boots, or loafers.
• Belts: Match your belt to your shoes for cohesion. Avoid overly long belts or anything that draws attention to the stomach.
• Watches & sunglasses: They draw the eye to your face and hands, subtly shifting focus from the midsection.

Confidence is the ultimate style

No matter how perfect your outfit is, confidence is what makes it work. Stand tall, keep your shoulders back, and embrace the body you’re building. Clothes are a tool, not a disguise – wear them to enhance the body you have, not hide it.

Tips for long-term success

1. Invest gradually: Don’t buy a full new wardrobe at once. Start with staples – a good pair of jeans, a couple of fitted shirts, and a jacket.
2. Tailoring is your friend: Even small adjustments at the waist, sleeves, or hem make off-the-rack clothes look custom-made.
3. Experiment with proportion: Try slightly tapered trousers, layered tops, or fitted jackets to see what feels comfortable and flattering.
4. Mirror check: Take photos in natural light to see how clothes actually look – your perception in the mirror can be harsh.

Looking good in clothes isn’t about magic, it’s about fit, proportion, and confidence. For men who’ve carried weight for a long time, stepping into clothes that actually flatter your body can feel scary, but it’s worth it. Each time you wear something that fits and feels right, you reinforce the progress you’ve made – inside and out.

Show off your progress

Now that you’ve put thought into fit, style, and confidence, why not share your new look with the MAN v FAT community on Facebook? Posting a photo of your outfit, or even just talking about how you feel in clothes that fit properly, can inspire others on their journey  and remind you of how far you’ve come. Confidence is contagious, so lead the way my stylish friend, and show them what’s possible.

You’ve been at this for a year – showing up, tracking your meals, hitting workouts, and building consistency. But how do you know it’s still paying off? Beyond the scales, here are five markers that show your fitness is still improving.

1. You have more energy – Consistently

After a year, you’ve likely noticed your mornings aren’t as sluggish and your afternoons aren’t crashes waiting to happen.

Tip: Track your energy levels across the week. If you can get through work, training, and evening life without that mid-afternoon slump, your cardiovascular health and endurance are improving. Long-term energy is one of the clearest signs that your body is adapting to consistent effort.

2. You can do more AND recover faster

As your fitness improves, the number of repetitions and the intensity you can handle will grow. Exercises like squats, lunges, and sit-ups that once left you struggling will now feel easier. Maybe a few months ago, 15 burpees was a challenge, now you might be doing 20, or adding a jump or push-up to make them tougher.

The key is consistent, incremental progress. Track your numbers week by week, and gradually increase reps, duration, or intensity. Even small improvements add up over time, and this steady progression is proof that your training is paying off.

3. You look forward to working out

Workouts now start to feel less like a chore and more like part of your routine. You know what exercises work for you, how to pace yourself, and you’ve probably noticed the changes in your strength, stamina, and energy. That sense of progress makes it easier to enjoy the sessions themselves – whether it’s a gym workout, a run, or kicking a ball around with mates.

When workouts become something you anticipate rather than dread, it’s a sign your habits are solid. You’re no longer relying on motivation alone; consistency has turned exercise into a natural part of your week. Over time, this mindset reinforces itself: the more you enjoy moving, the more likely you are to keep improving.

4. You exercise for longer

What used to leave you out of breath or exhausted now feels manageable, and you’re able to sustain activity for longer periods. Get in! Maybe a few months ago, a short, intense session on the pitch or during training left you gasping – now you can push for twice as long without feeling drained.

This progression isn’t just about endurance, it shows your body is adapting. Your cardiovascular system, muscles, and energy systems are all improving, allowing you to work harder and recover faster. If you’re lifting weights, you’ll notice the same pattern: exercises that were challenging at the start are now easier, prompting you to increase the weight, reps, or intensity to keep challenging yourself. These gains, though sometimes subtle, are clear evidence that your fitness continues to grow.

Your body is changing

Even after a year, your body continues to adapt and improve, and it’s not just about what the scales say. Clothes might fit better, muscles may be more defined, and posture and core strength can improve without you even noticing day to day. You might also find you have more stamina, recover faster after sessions, and feel stronger in everyday activities.

These changes are proof that consistency pays off. It’s easy to focus only on weight loss, but improvements in strength, endurance, and how your body feels are just as important, if not more so. Taking note of these changes, whether through progress photos, measurements, or just how you feel in training, reinforces that all your effort is making a difference.

Step up and inspire others

After a year of consistency, you’ve built habits, improved your fitness, and proven to yourself what dedication can achieve. Now it’s your chance to be a role model. Share your journey and motivate others in your club or the wider MAN v FAT community.

Help newer members stay on track by giving advice, sharing what worked for you, or simply celebrating your milestones openly. Your experience and consistency can inspire others to stick with it, and by leading through example, you’ll reinforce your own habits while helping the whole club get fitter, stronger, and healthier together.

After a long day at work or a tough shift, do you ever find yourself demolishing a pizza, a tub of ice cream, or whatever junk food you can get your hands on? That’s stress eating in action and it hits a lot of men harder than you think.

When you’re stressed, your brain tells your cells to release powerful hormones. You get a burst of adrenaline and cortisol, which signals your body to restore energy, even if you haven’t actually burned any. This makes you extremely hungry for no reason and keeps cravings high until you’ve de-stressed. Junk food, especially high-fat or sugary foods, becomes irresistible.

High cortisol also slows testosterone production (your muscle-building hormone),  meaning you burn fewer calories and risk losing muscle mass. Not exactly ideal if you’re working hard in the gym or trying to lose fat.

Slow down

Eating while stressed is like food shopping when you’re hungry. You grab everything in sight, as fast as you can and wolf it down. Instead, try to slow down when eating. Savour each bite and really take your time to enjoy your food. This’ll make you feel fuller and lower your cortisol levels. Win win.

Stop dieting

The problem with a drastic, short-term diet is that as soon as you experience a little stress, every goal goes out the window and you end up eating all the foods you’re trying to avoid. Had a stressful day in the office and grabbed pizza and wine to de-stress? We’ve all been there, lads. If you stick to wholesome, healthy nutrition all year round you’ll learn to appreciate foods that make you feel good and enjoy them. So even if you’re feeling low or stressed, you’ll still make the right choice, because you haven’t been restricting yourself the rest of the time.

Skip the coffee

We’re a nation of coffee lovers with plenty of us seeing it as a life-saving ingredient in our days. There’s absolutely nothing wrong with a coffee to perk us up, but when you combine stress with caffeine it raises our cortisol levels even further. Remember how we said that high cortisol levels can cause stress eating? It might be a good idea to reach for a decaf if you’re having a tough day.

Solid sleep

If you’ve ever laid in bed at night unable to doze off, then you’ll know how stressful it can be on the body. Sleep deprivation is a major cause of stress. It’s said that anything less than seven hours of sleep a night can increase our appetite and lead to weight gain. Not what you want if you spend an hour every day trying to prevent this.

Ways to help you sleep soundly include:

• Exercising regularly to make sure you’re physically tired.
• Avoid late naps if they stop you dozing off at bedtime.
• Cut caffeine, alcohol and screen time before bed.
• Listen to your body and head to bed as soon as you feel sleepy.
• Prep for the next day to calm a racing mind when your head hits the pillow.

Take control today

Stress eating doesn’t have to control you. Track your stress triggers this week. Notice patterns, make small changes like slowing down, swapping coffee, or improving sleep, and see how your energy, muscle retention, and weight management improve.

Share your wins and tips with the MAN v FAT community, helping others and getting support will keep you accountable and make beating stress eating easier.

If you’ve ever found yourself standing in the vitamin aisle at the supermarket, you’ll know that there’s an overwhelming number of supplements out there. What do they all do?! Should you be taking them? Are we all meant to be popping these pills on the daily?!

For many men, especially those trying to lose weight or gain muscle, it can feel like supplements are a shortcut to success, but most of the time, real food covers your needs

Buckle up for a look at all the vitamin and minerals we need.

What’s a vitamin?

First up, the very basics. Vitamins are nutrients that play different roles in the body. We need vitamins to stay healthy, but our bodies aren’t great at producing them, which is why we get most of our vitamins from the food we eat.

Pro tip: focusing on whole foods rather than expensive supplements often gives better results for energy, recovery, and performance.

Types of vitamin

What’s it for?

Vitamin A helps your immune system function properly, and it’s essential for eye health. Vitamin A deficiency can lead to vision trouble (including blindness), but it’s rare in the UK, and more of a problem in low-income countries.

Sources of vitamin A

• Leafy green vegetables, carrots, cheese, eggs, oily fish
• Liver is particularly high in vitamin A, so if you’re partial to a bit of liver pâté keep it to a max of once a week to avoid getting too much vitamin A

Do I need a supplement?

No, most people get enough vitamin A in what they eat.

There are loads of types of vitamin B:

• Vitamin B1 (thiamin) is important for nervous system health, and to help the body break down food efficiently. It can be found in peas, nuts, bananas and fortified breakfast cereals.
• Vitamin B2 (riboflavin) helps support skin and eye health, and helps the body release energy from food. You can get it from milk, eggs, mushrooms and fortified breakfast cereals.
• Vitamin B3 (niacin) also helps the body release energy from food, and also contributes to skin and nervous system health. Get it from meat, fish, peanuts, and eggs.
• Vitamin B6 (pyridoxine) helps the body make haemoglobin, which carries oxygen around the body in the blood, and to store energy. Find it in pork, poultry, peanuts, oats and bananas.
• Vitamin B7 (biotin) helps the body make fatty acids. Your body is able to make this from the bacteria in your bowel.
• Vitamin B9 (more commonly known as folate or folic acid) helps the body form healthy red blood cells. It also reduces the likelihood of birth defects, which is why you often hear about it in relation to pregnancy. Folate can be found in broccoli, Brussels sprouts and other leafy green vegetables. A lack of folate can lead to folate-deficiency anaemia, the symptoms of which include fatigue, pins and needles and muscle weakness.
• Vitamin B12 contributes to nervous system health and the production of red blood cells. It also helps the body use folate (see above). Sources include meat, fish, milk and cheese. A lack of vitamin B12 can lead to vitamin B12-deficiency anaemia, much like folate-deficiency anaemia (see above).

Do I need a supplement?

Possibly. You may need a vitamin B12 supplement (or B12-enriched nutritional yeast to add to food) if you’re vegan, because you won’t be eating the animal products that contain the most B12. You can get enough of the other B vitamins through your diet, especially as foods like cereal and bread are often enriched with B vitamins.

What’s it for?

Vitamin C is important for your health: it protects your cells and contributes to the health of your skin, blood vessels, bones and cartilage. It also helps to heal wounds. A severe lack of vitamin C over a prolonged period of time causes scurvy, which can lead to loose teeth, bleeding gums and bleeding under the skin.

Sources of vitamin C

• Citrus fruits (oranges, kiwi, lemon)
• Strawberries
• Tomatoes
• Peppers
• Potatoes

Do I need a supplement?

Probably not. You should be able to get all the vitamin C you need from your diet, as long as you’re eating enough fruit and veg. Some people swear by taking huge doses of vitamin C to fight off colds, but there’s no science to back this up, with the only finding that it might slightly shorten the length of your illness [https://www.ncbi.nlm.nih.gov/books/NBK279544/]

The body can’t store vitamin C, so the excess amounts of vitamin C found in some supplements is merely flushed out in your urine. For example, Berocca tablets contain 625% of your recommended daily intake (aka NRV, nutrient reference value) of vitamin C, which seems a bit pointless, unless you particularly enjoy having bright orange wee.

What’s it for?

Vitamin D keeps your bones, teeth and muscles healthy. A lack of vitamin D can lead to rickets in children, and a similar condition called osteomalacia in adults, both of which cause bone pain and soft, weak bones. There’s also some research to suggest that a lack of vitamin D can lead to mood changes (including symptoms of depression and anxiety) [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/] and fatigue.

Sources of vitamin D

• Oily fish
• Red meat
• Egg yolks

Do I need a supplement?

Yes, probably. Vitamin D is mostly made by the body from sunlight (which is why it has the nickname of ‘the sunshine vitamin’), and well, the UK isn’t the best place if you’re looking for sunlight.

The government recommends that everyone takes a vitamin D supplement in the autumn and winter months because it’s hard to get what you need from food alone. If you don’t go out much in the summer, you could take a supplement year-round.

What’s it for?

Vitamin E is important for healthy skin and eyes, and it also helps keep the immune system functioning properly. A lack of vitamin E can lead to difficulty walking, weak muscles and coordination difficulties.

Sources of vitamin E

• Nuts and seeds
• Plant oils, like vegetable oil, sunflower oil and olive oil
• Wheatgerm, which is found in cereals

Do I need a supplement?

Nah. You should be able to get all you need from what you eat, plus the body can store vitamin E so you don’t need to get it every day.

What’s it for?

Vitamin K helps blood clot and wounds to heal. Not getting enough vitamin K can make you bruise and bleed more, but vitamin K deficiency is rare.

Sources of vitamin K

• Green leafy vegetables, like kale, spinach, and cabbage
• Vegetable oil

Do I need a supplement?

No, you can get what you need from food. People who take the blood-thinning medication Warfarin should be careful about foods containing vitamin K – not that you need to avoid leafy greens, just that you should be consistent about eating them. Talk to your GP or warfarin team for clarification if you’re unsure.

Other minerals

What’s it for?

Iron is important for making red blood cells and maintaining healthy blood that can carry sufficient oxygen to all parts of your body. A lack of iron can lead to iron-deficiency anaemia, which can cause fatigue, light headedness and shortness of breath.

Sources of iron

• Red meat
• Black pudding
• Liver and kidney
• Cockles, pilchards and sardines
• Beans, including lentils and baked beans
• Some cereals, including Bran Flakes and Special K

Vitamin C helps improve the absorption of iron, so eating foods high in iron alongside foods high in vitamin C is beneficial.

Do I need a supplement?

Maybe. Men tend to need less iron than women, and so most people can usually get what they need from food alone. Vegetarians and vegans should pay special attention to their iron intake, since they won’t be eating iron-rich meat and fish. Blood loss (e.g. after a operation) can also lead to an iron deficiency.

It’s important to only take iron tablets if a doctor tells you that you need them, as too much iron can be dangerous. See your GP if you’ve got the symptoms of anaemia – a simple blood test can check your iron levels.

What’s it for?

Magnesium is a mineral that helps the body produce hormones and turn food into energy.

Sources of magnesium

• Green leafy vegetables like spinach
• Nuts
• Wholemeal bread

Do I need a supplement?

No, you can get what you need from food. Some magnesium supplements boast that they’ll help you relax and improve your sleep, but there’s not much research to back this up. If you do fancy giving it a go, though, don’t take more than 400mg a day unless you want to experience diarrhoea.

What’s it for?

Calcium keeps your bones and teeth healthy, and like vitamin D deficiency, a lack of calcium can lead to rickets in children and osteomalacia (soft, weak bones) or osteoporosis (fragile bones) in adults.

Sources of calcium

• Milk, cheese, yoghurt
• Fortified plant-based milks, like soya milk
• Sardines and pilchards (if you eat the bones)
• Almonds
• Tofu

Do I need a supplement? No. You can get what you need from food, especially as a lot of foods in the UK are fortified with calcium.

Do I need to take vitamins?

So, the big question: do you need to take vitamins? Whether you’re thinking of taking a single vitamin or going for a daily multivitamin, the truth is that you probably don’t need it as long as you’re eating a healthy, balanced diet.

Instead of reaching for a multivitamin, MAN v FAT members should focus on getting nutrients from whole foods. Tracking your meals can help you see if any vitamin gaps exist, and making small tweaks to your diet often beats popping pills. Supplements should be a last resort, not a first step.

We all overeat sometimes, whether it’s down to a celebration, special occasion, or just a Thursday night in with a tub of Ben & Jerry’s. For many men, stress from work, late-night TV snacks, or social drinking can make these moments more frequent. But when does it become something more than an oops on your MyFitnessPal record?

Binge eating disorder

The occasional episode of overeating isn’t something you need to worry about. You’re human, food is delicious and tempting, and sometimes despite your best efforts you may find yourself gorging on food.

But overeating can become concerning if it’s something that happens a lot, or if it’s something you find difficult to move on from. Here’s when it rings alarm bells for bing eating disorder (BED):

• If you’re eating a very large amount of food in a short period. How much food constitutes as a binge varies from person to person, and there’s no one answer. But if you’re feeling uncomfortably full after eating, it’s probably too much.
• If you’re feeling out of control. You feel like you can’t stop eating, even though you feel full. This loss of control is often what frustrates men most when trying to manage their weight.
• If you’re finding your overeating distressing. Feelings of shame, guilt and disgust often accompany or follow binging.
• If you’re lying about or hiding your overeating. You might try and downplay your overeating to others, or eat in secret so no one sees you binging. Again, this may be out of feelings of shame, guilt, or embarrassment. Remember, many men experience this silently and it is nothing to be ashamed of.

What causes binge eating disorder?

Binge eating disorder is a serious eating disorder that can cause real mental health problems. Like other eating disorders, it’s not known what causes binge eating disorder, but a combination of things is thought to make it more likely.

These include a family history of eating disorders or depression, factors like low self-esteem, anxiety, previous trauma, and other mental health conditions. Extremely restrictive dieting can also contribute to binge eating disorder, especially if you’re putting yourself under a lot of pressure to lose weight. Something to note – trying extreme “quick fix” diets or cutting out entire food groups can backfire and trigger binge episodes.

When to seek help

If you’re reading this and you recognise yourself in the descriptions above, don’t hesitate to get help. See your GP ASAP, as they can refer you to eating disorder support services. Treatment typically includes a combination of therapy and self-guided programmes.

If you’re concerned about your overeating but you don’t think it’s progressed to being a problem yet, you might want to try a few self-help resources to get your relationship with food under control. Here are some that come highly recommended:

• Log your meals: Using the MAN v FAT digital tracker or one of our approved partner apps like Nutracheck to spot patterns in your binges.
• Healthier Snacks: Keep these visible and easy to grab instead of high-calorie foods.

• Try the BLAST technique when cravings hit: Breathe, Leave the room, Activate a distraction, Snack mindfully, Talk to a friend.
• Book: Overcoming Binge Eating: The Proven Program to Learn Why You Binge and How You Can Stop by Christopher G. Fairburn. This book is included in the NHS’ so-called ‘bibliotherapy’, and is often used within binge eating disorder services.
• Book: Crave by Cynthia M. Bulik.
• Book: Never Binge Again by Glenn Livingstone. This book is available for free for Kindle, and is backed up by various worksheets on the author’s website.
• Book: Getting Better Bite by Bite: A Survival Kit for Sufferers of Bulimia Nervosa and Binge Eating Disorders by Ulrike Schmidt, Janet Treasure and June Alexander.
• Book: The DBT Solution for Emotional Eating: A Proven Program to Break the Cycle of Bingeing and Out-of-Control Eating by Debra L.Safer, Sarah Adler and Phillip C. Masson
• Online resource: Beat offers a one-to-one web chat, plus an online support group called Nightingale, specifically for people struggling with binge eating disorder.
• Podcast: Brain Over Binge
• Support group: Overeaters Anonymous Great Britain have groups across the country, and they also offer online and phone-based support groups.

If you want extra support, join the MAN v FAT community Facebook page, share your experience, and connect with men who understand exactly what you’re going through. Taking that step can be the first move to regaining control over your eating.

42 weeks in. Three seasons. That’s a serious chunk of commitment, mate. You’ve shown up, put in the work, and your body and habits have been quietly changing week by week. Now’s the perfect time to pause, check in, and see how far you’ve come.

Why This Check-In Matters

After nearly a year, it’s easy to forget the small wins that add up. Maybe your scales aren’t moving as fast as you’d like, or perhaps you’re smashing your goals and feeling great. Either way, checking in isn’t about guilt, it’s about clarity.

• See the progress you’ve made: Strength, stamina, and confidence count, not just weight.
• Spot what’s working and what’s not: Some habits stick, some need tweaking.
• Plan for the next phase: A fresh draft and new team mix can reinvigorate your goals.

Reviewing Your Wins

Take a moment to reflect on all the ways you’ve improved:

• Weight lost: Even a few pounds a week adds up to a lot over 42 weeks.
• Fitness gains: Longer walks, more steps, less breathlessness on the pitch.
• Better habits: Meal prep, reduced snacking, consistent exercise, alcohol swaps.
• Mindset shifts: Confidence, motivation, and knowing you can stick to a plan.

Celebrate it. Seriously. You’ve earned it.

Sharing and Learning

After three seasons as a team, MAN v FAT usually introduces the draft, where teams are mixed up for the new season. This isn’t just about switching squads, it’s a golden opportunity to learn from others.

• Pick up new strategies from people who’ve overcome the same hurdles.
• Share your own tips – maybe your snack swaps or how you plan your week.
• Use the fresh energy of a new team to reignite motivation and push past any plateaus.

Remember: you’re not alone. Your fellow members have been exactly where you are now, the insight they share can save you weeks of trial and error.

Your Next Steps

1. Check your numbers – not just the scales. Look at energy levels, fitness improvements, and habit consistency.
2. Note what’s working – write down the wins you want to carry forward.
3. Identify one area to improve – maybe it’s sleep, stress, or portion control.
4. Engage in the new draft – share, learn, and see how small tweaks can deliver big results.

Take 15 minutes this week to reflect and write down your progress. Then pick one small change to try in the new season. Share it with your team. Small actions now = big results next season.

You’re smashing your MAN v FAT plan, hitting your steps, hitting the scales… and yet the pounds aren’t budging. Could sneaky, hidden calories be sabotaging your hard work? Spoiler: they probably are.

Secret calories are the little, often invisible culprits that creep into your day without you realising – the coffee-shop latte, the mid-afternoon snack, that “just one” beer after work. Individually they might seem harmless, but together they’re enough to keep your waistline stubbornly stuck.

What Are Secret Calories?

Secret calories aren’t hiding in your kitchen, they’re hiding in plain sight. They show up in:

• Sugary drinks: soft drinks, energy drinks, fancy coffees
• Alcohol: beer, wine, spirits, mixers
• Sauces and dressings: mayonnaise, ketchup, creamy pasta sauces
• Snack attacks: biscuits, chocolate, crisps, even “healthy” granola bars
• Cooking oils and butter: the stuff you drizzle or fry with without thinking

Even things labelled “low-fat” or “diet” can have added sugar or hidden fat. The point is, these calories add up fast, often without you even noticing.

How Secret Calories Sabotage Weight Loss

Your body is like a maths problem. Calories in vs calories out = weight loss (or gain). That extra latte, snack, or sneaky biscuit is tipping the scales in the wrong direction.

• 1 large Costa Latte with whole milk = 472 calories
• 1 Cadbury’s Dairy Milk chocolate bar = 240 calories
• 2 pints of San Miguel = 500 calories

Do that a few times a week and you’ve wiped out a week of effort. It’s frustrating because you’re working hard on your MAN v FAT plan and still not seeing results, but the maths doesn’t lie.

Spotting Hidden Calories

Awareness is half the battle. Try these tactics:

1. Track everything for a week – write down everything you eat and drink, even the “small” stuff. You’ll be shocked what sneaks in.
2. Check labels – sugar, fat, and portion sizes can hide calories you wouldn’t expect.
3. Be mindful of drinks – alcohol, fancy coffees, smoothies, and juices can be stealthy calorie bombs.
4. Cook from scratch where you can – sauces, oils, and seasoning at home = full control over calories.

Simple Swaps to Beat Secret Calories

• Swap sugary drinks for sparkling water or black coffee
• Use mustard or salsa instead of creamy sauces
• Snack on fruit, veg, or nuts instead of chocolate or crisps
• Keep alcohol to a minimum and plan your “treat” drinks

Small changes add up. Cut just 200–300 hidden calories a day and you’re talking about a pound or more of fat lost each week without even changing your main meals.

Making It Work For You

Secret calories aren’t your fault, they’re part of the modern food trap. But now you know what’s sneaky, you can fight back.

Here’s the challenge:

This week, pick one hidden calorie source to tackle. Maybe it’s swapping your 3 pints of beer for 2 pints and a sparkling water. Maybe it’s cutting out that lunchtime pastry. Track it, stick to it, and watch the scales start to respond.

Remember: small, consistent wins beat big, short-term sacrifices. Secret calories are sneaky, but you’re sneakier.

Your Next Step

Take 5 minutes today to write down every little thing you’ve eaten or drank yesterday. Then highlight anything that could be a hidden calorie.

Pick one item to swap or cut this week. Simple. Doable. Effective.

Your MAN v FAT journey isn’t about perfection, it’s about taking control, one choice at a time. And catching those secret calories is one of the fastest ways to make your hard work count.

Your heart is the one muscle you never get a rest from. It works 24/7, whether you’re asleep, at work, or on the pitch at your MAN v FAT session. And if you’re carrying extra weight, it’s working even harder.

Your heart quite literally keeps you alive by pumping blood around your body, so it’s worth paying it a little TLC. For many men, weight, stress, poor sleep and lifestyle habits quietly put extra strain on this vital organ without us realising.

Your heart is about the size of a clenched fist, and it works hard pumping blood, oxygen, and nutrients around your body through a network of arteries and veins. Another key job is regulating your heartbeat and maintaining blood pressure.

Unsurprisingly for such an important organ, a lot can go wrong with your heart that can result in pain, discomfort and even death.

Heart disease comes in many guises:

• Arrhythmia – heart rhythm abnormality
• Atherosclerosis – hardening of the arteries
• Cardiomyopathy – heart muscles that have hardened or weakened
• Congenital heart defects – issues you’re born with

That might sound scary, but the positive news is this: many of the biggest risk factors for heart disease are things you can directly influence. And if you’re part of MAN v FAT, you’re already on the right path.

Your heart works hard, so it needs to be strong and it needs to be supported by a healthy network of arteries and veins. High cholesterol can clog arteries thanks to a fatty substance called plaque.

So what can you actually do, day to day, to support your heart?

• Stop smoking You already know that cigarettes are really, really bad for you. The chemicals in cigarettes damage all the cells in the body, including in the heart. Smokers are 2-4 times more likely to develop heart disease than non-smokers.

If you smoke, quitting is one of the single biggest things you can do to improve your heart health almost immediately.

• Reducing your alcohol intake

Heavy drinking can cause high blood pressure, which strains the heart and affects heart muscle. Stick to the NHS’ guidance of no more than 14 units of alcohol a week, and give your body a break by having several alcohol-free days during the week.

Many members find alcohol is a hidden calorie source too, so cutting back often helps both your weight loss and your heart at the same time.

• Losing weight

You’re already here trying to do this, so well done. Being obese can cause structural and functional changes in the heart which can result in heart failure.

Every pound you lose reduces the load on your heart. This isn’t just about the scales – it’s about making the job of your heart easier every single day.

• Keeping active

The heart is a muscle and like all other muscles, it can be strengthened by exercise. Current guidelines suggest we do at least 150 minutes of moderate exercise each week, and a mix of activities is best.

The good news? Your weekly MAN v FAT session already ticks a big box here.

Aerobic activities that make you out of breath improve circulation and reduce blood pressure and heart rate. This reduces strain on your heart. Examples include jogging, cycling, swimming, tennis, team sports and hiking.

• Strength and resistance training improves body composition, decreasing body fat and boosting lean muscle. Excess body fat is linked to high cholesterol which strains the heart.
• Stretching and balance exercises aren’t directly linked to heart health, but activities like yoga promote flexibility and range of motion, helping you stay active and injury-free.

Eating well

Eating to support your heart is an easy win. Cut down on fried, fatty foods as these are linked with high levels of LDL (bad) cholesterol which can lead to heart disease, heart attack and stroke.

You don’t need a perfect diet. You just need consistent, sensible choices most of the time.

Eat more

• Varied fruit and veg – many help lower blood pressure and reduce bad cholesterol
• Berries, bananas, watermelon, apples, grapes, leafy greens, okra, aubergine, kiwi and beetroot
• Fruit and veg raw, steamed or roasted (just not fried)

In moderation

• Wholegrain bread, rice, potatoes and pasta
• Milk and dairy products
• Meat, fish, eggs, beans and plant-based proteins like tofu
• Small amounts of healthy unsaturated fats including oily fish, avocado and nuts

Avoid or reduce

• Highly processed foods like pastries and sausages
• Excess salt
• Saturated and trans fats found in fatty meat and junk food
• Alcohol – keep within the 14 units per week guideline

Lower your stress levels

When you’re stressed your body produces hormones which elevate blood pressure and heart rate. It’s also common to overeat when stressed, which adds further strain to the heart.

Even five minutes a day to switch off can make a difference. Yoga, meditation and talking to friends can all reduce stress and give you better coping strategies.

Golden slumber

Sleep is vital for your body to repair and rejuvenate, and this includes the heart. When you’re asleep, your heart gets to rest, so aim for 7–9 hours a night.

Poor sleep is linked to higher stress, worse food choices and lower activity levels – all of which impact heart health.

When to see your GP

If you’re worried about your heart or experiencing any of the symptoms below, contact your GP:

• Chest pain, pressure, feelings of fullness or discomfort
• Discomfort in other areas of your body
• Difficulty breathing or dizziness
• Nausea and cold sweats

When to call 999

If these symptoms come on suddenly, don’t go away, or are accompanied by the following, call 999:

• Pain spreading to your arms, neck, back or jaw
• Swollen feet, ankles or lower legs
• Speech problems
• Sudden confusion or memory loss
• Weakness on one side
• Fainting

Your Action This Week

This week, pick one thing from this article to improve. Not everything. Just one.

• Maybe it’s cutting two beers out.
• Maybe it’s adding a 20-minute walk.
• Maybe it’s getting to bed earlier.

Small changes, done consistently, take huge pressure off your heart over time. And that’s what this journey is really about – not just losing weight, but giving your body an easier, healthier life.

We’ve all had times when scrolling through social media is more appealing than doing boring things like chores, going to sleep at a decent time, or even heading out to training. But when does it become a problem?

The internet is a wonderful thing. Without sounding too much like a Neanderthal, isn’t it incredible that we can do so much using just a little rectangle in the palm of our hands? We can chat to people around the world, check match results, watch training drills or highlight reels, listen to virtually any song that’s ever been recorded, watch cats doing stupid things, and so much more – all at the swipe of a screen.

But it’s easy for the internet to take over your life. Connecting online and doing all the other fun things the internet has to offer is great, but not when it’s at the expense of your health, fitness, training sessions, or real-life relationships.

So why is spending so much time online so appealing, what effect does it have on our health, and what can we do about it?

Chronically Online

If you’ve ever been scrolling through your social media poison of choice and found it hard to look away, you’re not alone. We’re partial to a bit of TikTok (even though we must be at least 20 years older than most people on there) and can while away an hour without even realising.

Why does it suck us in so easily? We’re curious social animals and we love stories, which social media has in abundance. The surprise nature of updates gives us a dopamine boost too, triggering feel-good chemicals in the brain.

When our brains come across something that releases these so-called happy hormones, we naturally want to keep the hit coming, so we repeat the behaviour by refreshing our feeds, loading up another YouTube video, or composing another witty tweet.

It’s a bit like being stuck in the midfield during a game – constantly chasing the ball but never really getting anywhere.

When It Becomes a Problem

The problem with this is that, like any behaviour that tickles our brain’s dopamine centre, it can become addictive and take over your day.

Websites and apps are all designed to make us want to spend time on them too, so Instagram knows exactly what it’s doing when it encourages you to check out more photos from people you don’t follow, and YouTube knows that auto-playing the next video makes it much more likely you’ll stick around. The algorithms are there to draw you in.

The occasional bout of procrastination is one thing, but if you’re falling behind with work, training, or other commitments because you’re glued to your phone, you’ve got a problem.

Spending most of your waking hours online, feeling agitated and fidgety when you’re away from a screen, and doing less of the things you once enjoyed are all signs you’re spending a bit too much time online.

Gambling, shopping, and porn addictions can also become a problem, as the internet makes it so much easier to do them.

The internet, including social media, online shops, and porn, aren’t inherently bad things (although we’ll reserve judgement on gambling). It’s not a bad thing to use the internet in these ways, but spending too much time on them is often a cause for concern.

What Spending Too Much Time Online Does to Your Health

Research has found a strong link between heavy social media use and depression and anxiety.

It takes us away from our lives, which can sometimes feel like a good thing, but it creates a disconnect between us and our surroundings, teammates, and relationships, which can lead to feelings of loneliness and isolation.

Seeing everyone’s “perfect” lives on social media can make us feel inadequate, and though it sounds like something easy to avoid, this never-ending highlight reel can make us feel rubbish about our own lives and have a real impact on our wellbeing.

Screens mess with our sleep when used before bed, and scrolling away on your phone is a sedentary activity. You’re probably hunched over it, which is no good for your back and fitness levels. It’s also time away from training sessions or moving around with your team.

Take a Screen Break

If you think you’re spending too much time online, try and cut back. Of course, that’s easier said than done, but you can absolutely reduce the time you spend online without feeling like you’re missing out.

You don’t have to rely on your willpower either, as we all know that’s a fickle beast. There are loads of tools that can show you how much time you spend on different websites and apps, and they can help you cut down by setting limits.

• Your phone probably has something like this built in: Apple phones have Screen Time, and Android phones have Digital Wellbeing.
• Third-party apps: AntiSocial, AppDetox, and Flora, which plants trees for the times you successfully put your phone down.
• Other helpful tools: One Sec delays the opening of addictive apps, giving you time to pause and think before mindlessly opening social media.
• Desktop: Freedom is a popular website blocker for both Windows and Mac.

It will be difficult limiting your usage in this way at first, but the more time you spend away from your phone or computer, the easier it becomes. People who break the urge to spend hours online often find they get more done, enjoy training more, have better relationships, and feel better in themselves.

Practical daily strategies

Cutting back is easier if you plan it into your day. Here are some ideas to make it stick:

• Set a phone-free window around meals or team socials. Think of it as a mini halftime break for your brain.
• Create phone-free zones at home, like the bedroom or living room, so scrolling isn’t the default activity.
• Take micro breaks between online meetings: a 5-minute walk, a few stretches, you get the drift.
• Schedule a “check-in” with a teammate instead of checking social media. You’ll get the dopamine hit from connecting with someone who actually supports your goals.

Behavioural techniques to stay on track

Changing habits is easier if you swap them with small wins:

• Reward yourself for time offline.
• Replace scrolling with micro habits, like a quick chat with a teammate, a walk around the block, or reviewing your progress.
• Use physical cues to remind you to step away from the screen. Put your phone in another room, turn off notifications, or leave it on charge across the room.
• Start small and build gradually. Even 15 minutes away from your phone at first is a win. Every little break adds up, like stacking passes to set up a winning play.

The CAN DO Approach

The Men’s Health Forum suggests the CAN DO approach to combat internet overuse:

• Connect: Call an old friend, family member, or teammate. Real-life interactions are the ultimate team play.
• Be Active: Move your body. Go for a run, walk, swim, dance, or kick a ball around. Physical activity boosts mood naturally.
• Notice: Take notice of your environment. Turn off your phone for an hour and check out the real world around you.
• Discover: Learn something new. Read a book, pick up a new skill, or watch tutorials to improve your game.
• Offer or Give: Do something for someone else. Volunteering or helping a teammate or friend improves mood and sense of purpose.

When You Need Extra Help

Some habits, like porn or gambling addictions, may need additional support:

• Porn addiction: Relate
• Gambling problems: GamCare

What to Remember

The internet is amazing, but it can sneak into being a problem before you realise it. Track your usage, take regular breaks, move your body, connect with real people, and use the CAN DO approach to regain control.

Think of yourself as the captain of your team. Screens can be useful teammates, but if they start dominating the game, you need to set limits, and reclaim control.