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 fiber-rich diet. Fiber 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, chili 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 soccer 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 players 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.

You want to see progress, we get it, but there’s really no point weighing yourself 3 times a day.

Humans are impatient, and nowhere is that more apparent than when we’re trying to lose weight. We all do that thing where we step on the scales after just a day of eating better, hoping to see some kind of miraculous progress, right?

But weight loss takes time. So with that in mind, how often should you weigh yourself?

Make a date

We recommend weighing yourself once a week and keeping the conditions the same. It’s all about consistency. That means:

• Weigh yourself at the same time of day. Your weight naturally fluctuates throughout the day, so this gives you a more reliable idea of your progress without having to worry about being a few pounds heavier later in the day.
• Wear the same sort of clothes. Don’t weigh in wearing your birthday suit one week and completely layered up the next.
• You’ll weigh in at your MAN v FAT session, which is a good routine to get into and is a regular check-in you can use to track your progress. Remember, it’s not just about the number on the scales. Club weigh-ins are about accountability, celebrating progress, and getting support from your team.
• If you’re weighing in at home, make sure your scales are on the same hard surface each time, and that you’re distributing your weight evenly across both feet.
• Weighing yourself in the morning is probably the best time to do it: after having a wee but before eating or drinking anything.

Weight fluctuations

As we mentioned, your weight naturally fluctuates throughout the day based on what you’ve eaten, how many times you’ve been to the toilet, how hydrated you are and even whether you’ve had a good night’s sleep or not.

These fluctuations are completely normal. For example, you might gain 2lbs after a weekend of social meals or notice a small drop after a day of lighter eating. It’s all part of the process and doesn’t erase the progress you’re making over time.

That’s why it’s often pointless to weigh yourself more than once a week: 7 days is enough time for fluctuations to settle down and for your ‘true’ weight to be reflected on the scales.

Some people prefer to weigh themselves more often, and that’s fine if it keeps you feeling motivated. Just remember that the number on the scales tends to vary wildly from day to day, and it’s not necessarily a true representation of what you’ve done (or not done) the day before.

Don’t forget to make use of the graphs available in your MAN v FAT player portal. These let you track your season and career journey over time, showing the bigger picture beyond single weigh-ins. Seeing trends on a graph can be much more motivating than fixating on day-to-day fluctuations.

Weighing yourself can easily become an obsession, and that’s something you want to avoid. If you feel like you’re getting too worried about the number on the scales, you can ask your coach to hide your weigh-in result from you at the session.

There’s also nothing wrong with putting the scales away at home – there are plenty of other ways to measure your weight loss progress. Think about how your clothes fit, how much more energy you have, and your fitness levels to get a good picture of how you’re doing without relying on the numbers.

Make Your Progress Count

Club weigh-ins aren’t just about the number on the scales – they’re about accountability, support, and celebrating every bit of progress along the way. Use them as a weekly check-in to see how far you’ve come, and combine them with the graphs available in your player portal to track your season and career journey over time.

Remember, progress isn’t always linear. Weight naturally fluctuates, and the bigger picture is what counts. Share your milestones, ask for tips, or celebrate small wins with your fellow members in your local team chats or the wider MAN v FAT community. Start using your weigh-ins, graphs, and community connections today to stay motivated, focused, and on track toward your goals. Every step and every check-in matters.

Despite our best intentions, sometimes we just can’t be bothered to cook. When we’ve had a long busy day, we need healthy food and fast. Enter: meal prepping.

Preparing your meals for the week in one go is a great way of helping you reach your weight-loss goals. If you’ve got your food ready and waiting for you, it’s much less likely that you’ll opt to eat something unhealthy because you’re too tired or busy to make something. Here are some easy ways to make meal prep work for you.

Pick and choose what to prep

You can prep as many meals and snacks – or as few – as you like.

• Struggle to get up in the morning? Prep some breakfasts in advance.
• Meal deals seem appealing on your lunch break? Prep some lunches you can grab on your way out.
• Got a busy week coming up? Prep breakfast, snacks and dinners to help you get ahead.

It’s all about making your life easier, so you choose what works for you.

Prepare food you’ll actually eat

It’s all well and good making a week’s worth of meals in one go but there’s no point if you don’t want to eat what you’ve made. Meal prep doesn’t have to mean boring food. Want burgers one night? Prepare the patties ahead of time, store them in the fridge and whack them on the grill for a few minutes when you need them.

You don’t have to meal prep everything

If you’re thinking that meal prep means eating cold food straight from plastic containers, think again!

• You could chop salad ingredients ready for lunch
• Grill some chicken breasts to store in the fridge for an easy sandwich filling or to eat with pasta.
• Whip up a tomato sauce that you can reheat while you’re cooking pasta.

These helpful steps can play a crucial part when you come home from work and are tempted to call up your old friend Papa John.

Prepare to succeed

A little planning before your food shop can make meal prepping easier.

• Figure out what you’re going to eat during the week.
• Make an ingredients list.
• See what ingredients could multitask and change any meals as appropriate, e.g. ground beef could make Bolognese sauce, chili and lasagna.

This is the best way of making sure your meal prepping is simple, effective and as easy to do as possible. As our English teacher used to say, fail to prepare and prepare to fail.

How’s your Tupperware?

Getting excited about plastic containers could be a sign of impending middle-age but trust us – making sure you’ve got decent food storage options is crucial to meal prep success.

Make one day a meal prep day

Meal prepping can seem like a daunting task if you’re trying to do it for the entire week, but it’s not too bad if you get it over and done with in one session. Try it on a Sunday so that you’re ready for the week ahead. Set yourself up in the kitchen with some good music, a fully stocked fridge and your meal plan and get to work. Top tip: wash up as you go along so you’re not left with the daunting clear up at the end.

When you’re feeling down or stressed, sometimes letting it all out and talking about your problems can feel like a load off. Here’s why something as simple as talking can improve your wellbeing.

Humans are social creatures, and whether you’re an introvert or the life and soul of the party, we all need someone to talk to sometimes. Communication is crucial for building strong relationships but it’s also essential for your mental wellbeing. Here’s why.

Getting support

One of the best benefits of talking to people is the support they give us in return. Talking through a problem with someone else can give you new ways of looking at things, put things into perspective and make you feel validated.

Even if you talk to your friend about something that goes way over their head and they don’t have any practical advice to give, just letting it out can feel great if you’ve been bottling it up. Feeling heard is important, and knowing you’ve got someone to turn to can make all the difference.

Having a support network around you has many benefits. Studies have found that those with people they can turn to are more likely to recover from illness, experience less stress and live longer than those who don’t.

Understanding your feelings

Talking is a great way to release emotions you may have been holding onto, giving you the space to process them and begin working through them. Sometimes it’s hard to know exactly how you feel until you start talking, and if you’ve been holding it all in for a while, they might all tumble out as soon as you start.

Identifying what you’re feeling can help you begin to act to resolve what’s bothering you. If you’re not sure what you’re feeling, that’s ok too – just keep talking and you may find that through the course of the conversation you’ll chance upon something that makes sense.

Knowing you’re not alone

All too often when you’ve got something weighing on your mind it’s easy to think you’re the only one going through it. That can make us feel isolated, and make the problem feel huge and difficult to deal with.

Opening up can help you see that what you’re feeling isn’t rare. It’s thought that 1 in 4 of us suffer with mental health problems, so you can see how likely it is that the friend you confide in will have some experience of what you’re going through if that’s what’s going on.

We all know that stereotype of men not talking to one another about anything deeper than soccer or booze, but we’re not Neanderthals. Chatting about whatever’s on your mind will encourage others to share too, and it’ll bring you closer.

Improved mental health

Talking is so good for your head. Airing out your problems, thoughts and feelings releases tension and improves your mental health, even if your problems aren’t solved immediately.

Getting support from friends and family is a fantastic idea that can give you a much-needed outsider’s perspective, but sometimes you might find talking to a professional more helpful.

Talking therapy is extremely effective for things like depression and anxiety. It’s so effective because as well as releasing all that’s pent up in your head, a good therapist can give you tools and guidance that’ll help you break free from negative thinking and help you handle stress in a healthier way.

Don’t feel able to talk to a therapist or a friend? You can call, text or chat via the 988 Suicide & Crisis Lifeline. They’ll talk through whatever you’re going through with you, in a safe and judgement-free zone. Visit 988lifeline.org for more info.

Not ready to talk? That’s ok. Talking about things you don’t usually talk about can feel awkward or overwhelming. If you’re not ready, try journaling instead – grab a notebook and a pen, or even the notes app on your phone, and write down thoughts, feelings, or anything you want to get out of your head. This is more one sided than talking to someone, but sometimes writing can also help you make sense of what’s going on in your head, so it’s worth a shot.

If you’re not sure how to start a conversation about what’s on your mind, try using simple prompts like “I’ve been feeling stressed about…” or “Can I talk through something with you?” You don’t have to share everything at once. Even small steps count. If talking feels intimidating, try calming yourself first with a few deep breaths or a quick grounding exercise. And remember, opening up doesn’t always have to be to a person in front of you. Journaling, voice notes, or using the JAAQ digital mental wellbeing platform available to MAN v FAT members can help you process your thoughts and feel supported. You can also share experiences and get advice in the MAN v FAT Facebook community. Taking small, consistent steps toward sharing your feelings can make a big difference for your mental wellbeing.

Get Support and Connect with the wider MAN v FAT Community

Being part of MAN v FAT means you don’t have to face your challenges alone. Join the MAN v FAT Facebook community to share experiences, celebrate small wins, and get advice from members all around the world. For more personalized support, you can also engage in team chats with your local clubmates, connecting with people nearby who understand your journey. If you prefer a private or structured space, the JAAQ digital mental wellbeing platform is available to members, offering tools and support to manage your mental health. Start today by joining the Facebook group, getting involved in your local team chats, or exploring JAAQ. Every small step toward sharing and connecting improves your mental wellbeing and keeps you on track with your goals

It’s obvious that moving more is good for you, and you can’t get more basic than going for a good old-fashioned walk.

But why is it good for you? How does it contribute to your weight loss goals? What’s the best way to do it for maximum efficiency? And how do you stop it from being so boring? Put your walking shoes on and let’s find out…

Why is walking good for you?

Walking is an underrated way of staying fit as it can be easy going. It’s a fantastic way of getting active though, improving your fitness, along with bringing you these benefits:

• Regular walking is good for your heart
• Prevents heart disease and high blood pressure
• Strengths bones
• Improves balance
• Boosts your mood
• It’s low-impact exercise that doesn’t put much stress on your joints.

Walking for weight loss

If you’re walking to help you achieve your weight loss goals, a gentle stroll won’t have much of an impact. Instead, you need to make sure that you walk fast enough and long enough to have an effect.

• Aim for a brisk walk at a moderate intensity. This means walking fast enough that your heart rate goes up. You should struggle to sing at this level, although you should still be able to talk.
• Target 150 minutes of moderate-intensity activity a week. Brisk walking counts and it also helps to reduce the time you spend sitting or lying down.
• As your fitness improves, you might find that this isn’t enough for you. If this is you, you can work on increasing intensity, duration or distance.
• A 30-minute walk can burn up to 200 calories. But this depends on many factors, including your weight and the intensity of your walk.

What do I need to start walking?

Good news: there are not many things you’ll need. A comfortable pair of sneakers, maybe a bottle of water if it’s warm outside, and some sun screen at the height of summer. If you want to track your walks, the app Strava is a good ‘un that’s available on iOS and Android.

You mean you want me to walk when I’m not even going anywhere?!

If you think aimless walking to get your steps in sounds like no fun, we hear you. For all its virtues, walking as a form of exercise can be a bit dull, unless you’re lucky enough to live near a particularly scenic route. Luckily there are ways of making it a bit more fun:

Geocaching

All you need to geocache is a GPS-enabled device (your phone) and a free account. Find coordinates and put them into Google Maps, or check out the Geocaching website here.

• It’s perfect for a weekend walk
• It’s a real-life treasure hunt!
• It can be exciting for kids and gets them off the Xbox for a few hours

If you find anything in a container, it’s good etiquette to only take it if you can leave something of equal or greater value.

Audiobooks 

Stephen Fry credits walking with audiobooks helped him to lose six stone in 2019, walking EIGHT MILES every morning. If it’s good enough for Mr Fry, it’s good enough for us.

Have a look online for free audiobooks. Project Gutenberg has loads of classic books here. You might be lucky and find some good free ones on YouTube too.

If you don’t mind paying, there’s Audible (Google ‘Audible promo’ to find offers to keep the cost down – at the time of writing there’s a 3 months for $0.99/month offer on). Spotify has recently added audiobooks to its service, and if you’ve got a pro account you get 15 hours of audiobooks free a month.

Podcasts

Speaking of Spotify, you’ll find plenty of podcasts there too. Search for MAN v FAT under podcasts and you’ll find a few created by MAN v FAT players, which is super cool.

Finding a good route

One of the reasons walking is a good option is because you can do it anywhere, although a walk through the industrial part of town is not quite as appealing as a hike through a lush greenway.

Luckily, there are many free tools online that will help you find a nice route near you.

Google details of local trails or hikes. Even if you think walking is too gentle for you (check you out!), every little helps when it comes to upping your activity.

Step Up Your Game with MAN v FAT 

If you’re serious about losing weight and keeping it off, walking alone is great but combining it with the MAN v FAT community takes it to the next level. Track your walks, set goals, and compete in weekly challenges with fellow members who get exactly what you’re going through. You’ll get accountability, motivation, and tips from people who have been there, plus the chance to celebrate every milestone together.

Put your sneakers on, log your walks, and join the challenge today because every step counts and in MAN v FAT, no step is ever taken alone.

Finding it hard to stay on track with your weight loss? Here’s a secret: bribery works. Yep, paying yourself in small rewards is scientifically proven to keep motivation high. Losing weight isn’t a sprint, it’s a marathon, and let’s be honest, staying fired up for months on end is tough. That’s where a little self-incentive comes in.

Why Rewards Work (Science, but Fun)

A study with the gloriously named Game of Stones found men actually lost more weight when cash rewards were on the table. Don’t worry if your wallet isn’t fat, small treats work just as well.

Here’s why it works: your brain loves rewards. Hit a goal, and dopamine, the “feel-good” chemical, gets released. You feel awesome, your brain wants more, and suddenly that healthy habit is sticking. Positive reinforcement is basically tricking your brain into doing the right thing.

How to Bribe Yourself (The MAN v FAT Way)

Step 1: Set goals you can actually hit
Don’t try to run a marathon tomorrow, you’ll just sulk on the sofa. Keep it realistic and measurable. SMART goals are your friend: Specific, Measurable, Achievable, Relevant, Time-bound. Want to learn more? Read up on them here.

Step 2: Pick your rewards
Food is tempting, we get it. But it’s safer to skip the pizza bribe until you’re confident. Think small, non-food treats:

• A new book or game
• A night at the cinema
• Tickets to the big game
• Money in the bank (save $10 for every goal and treat yourself to new clothes later)

Step 3: Track your wins
Nothing motivates like seeing progress. Notebook, phone notes, or an app, whatever works. Track exercise, steps, or meals. Then, when you smash that goal, you can reward yourself without guilt.

Bonus: Mental Health Boost

Rewarding yourself isn’t just about hitting numbers, it’s about celebrating progress. Losing weight is tough. Give yourself a high five. Tell yourself you’re a legend. Positive reinforcement fights off the negative self-talk that loves to creep in when things get hard.

Your Mission

Pick one small goal today. Choose your reward. Track it. Do this consistently, and suddenly losing weight isn’t a grind, it’s a game you’re winning. Treat yourself like a legend, you’re worth it, and your future self will thank you.

It can be overwhelming to know where to start with making healthy changes to your diet. It’s easy to be swayed by the dieters who share their Instagram-perfect low-fat, low-sugar, low-calorie, low-taste meals, but in reality, it’s the small swaps that add up to big changes. Here are a few small swaps you can make to your diet.

Swap fizzy drinks for their zero-sugar counterparts

If you’re partial to a can of soda, try and switch to the zero-sugar, zero-calorie alternatives. They may taste odd at first, but you’ll soon get used to it and will save calories. For example, if you’re fond of a can of Coke, you’ll save 139 calories per 330ml can when you switch to Coke Zero.

Cut down on sugar in hot drinks

Similarly, if you have sugar in your tea or coffee, try cutting down to save on calories. A teaspoon of sugar is only 16 calories, but that soon adds up over multiple cups a day. Let’s say you have 2 teaspoons of sugar in your coffee and have 4 cups of coffee a day – that’s 8 teaspoons of sugar and an extra 128 calories.

If you have more than one sugar in your drink, start by cutting the number of teaspoons you have until you can drink it with no sugar, or aim to replace the sugar with sweetener. It’s easier than it sounds, and coffee or tea with no sugar isn’t as bad as you’re probably thinking it’ll be.

Swap butter for spreads

Sometimes you just can’t beat real butter on toast or a bagel, but for everyday use you could save yourself some calories by switching to a spread. Real butter is high in calcium, but it’s also high in saturated fat which you should be aiming to cut down on.

Depending on what kind of spread you switch to, you could save up to 30 calories per 2 teaspoons (10g).

Swap cereal for oats

Cereal is a breakfast favorite because it’s quick and delicious, but it can leave you feeling hungry and raiding the kitchen for food by 11am. Try swapping your usual cereal for a bowl of porridge. Oats are high in fiber, which will help you to feel satisfied for longer, so you’ll be less likely to snack before lunch.

Swap frying for healthier cooking methods

Frying foods typically uses a lot of oil, so try using other methods to cut down on the amount of oil you use. Meat comes out particularly well when grilled, and steaming is a great way of cooking fish and vegetables.

Swap oil for spray oil

You shouldn’t be shy about frying your food, just be aware of how much oil you use. One tablespoon of most oils (sunflower, olive, vegetable) comes in at around 120 calories and it’s all too easy to pour freely from the bottle.

Instead, swap your usual oil for a spray oil, which has 1 calorie per spray. Alternatively, buy a cheap oil sprayer online and decant your oil into it to vastly cut down on how much oil you use.

Swap white for whole grain

White and brown versions of foods tend to have the same number of calories, so you might be wondering what the point of switching is.

Whole wheat or whole grain foods like whole grain bread, brown rice and pasta and whole grain cereals (like Shredded Wheat and Bran Flakes) are higher in fiber, which helps to maintain bowel health and control blood sugar levels. What’s more, regularly eating whole grain is thought to decrease your risk of heart disease, stroke and type 2 diabetes by up to 30%.

You might find a more immediate benefit too, as whole grain foods release energy slowly which should help you feel fuller for longer.

Small Swaps, Big Wins

You don’t need a complete diet overhaul to start seeing results. The key is small, consistent swaps that save calories, cut sugar, and keep you full longer. Each tiny change might seem insignificant on its own, but add them up over a week, and you’re looking at noticeable fat loss without starving or giving up foods you enjoy.

Pick just one swap today. Swap fizzy drinks for zero-sugar versions, cut the sugar in your tea or coffee, or replace white bread with whole grain. Track it, stick to it, and feel the difference in energy, hunger, and the scale.

Remember: every calorie saved counts toward fat loss. Start small, stay consistent, and use your MAN v FAT community for accountability. Before long, these tiny changes will add up to real, measurable progress.

Choose one swap from this list and commit to it for a week. Log your results and see how these small changes start to move the needle on your weight-loss journey.

Cutting down on alcohol isn’t just about looking better. It’s about feeling better, saving money, and enjoying life without waking up regretting last night. You don’t need to go cold turkey. Here’s how to do it like a grown-up.

Measure up

Stop guessing how much you’re pouring. A single measure of spirits is 25ml, and most of us pour double without noticing. Grab a measuring beaker or jigger at home. If you’re hosting friends, pre-measure your drinks. It keeps you honest and stops you drinking more units than you realize.

Banish the binge

Binge drinking is 8 or more units in one session for men. Try to have at least two alcohol-free days a week. Your liver and brain need a break, and spreading your drinking through the week stops you feeling like death warmed up on Monday morning. The guideline is no more than 14 units per week, so track it rather than guessing.

Look for lower levels

Lower ABV drinks mean lower units. Swap in 4% lagers instead of 5–6%, 9–10% wines instead of 12%, or alcohol-free beers and spirits. Small changes make a big difference without feeling like you’re missing out. Grocery stores have a huge range of low-alcohol options.

Sip, don’t slam

Stop chugging your beer like it’s a competition. Pace yourself. Alternate drinks with water or a soft drink, use smaller glasses, and enjoy the taste. Drinking should be fun, not a race to a hangover. Slowing down helps you remember the night, avoid feeling awful, and stay in control.

Set a drinking window

Decide when you’re allowed to drink. Only with dinner, between 6 and 8pm for example. No sneaky drinks after. Your body handles alcohol better, you avoid mindless drinking in front of the TV, and you have more energy for training, hobbies, or just living life.

Know your units

Units can be confusing. A pint of 5% lager is 3 units. A large glass of wine is 3 units. Use apps like Sunnyside to track your units. Set goals and celebrate when you stick to them. Knowing exactly how much you’re drinking makes it easier to cut down.

Eat first, drink later

Never drink on an empty stomach. Eating before you drink slows alcohol absorption, helps you avoid cravings, and reduces hangovers. Try complex carbs like brown bread, pasta, or rice, and include protein or healthy fats like nuts, cheese, or eggs.

Plan ahead

Be prepared when going out. Decide your limit, leave your credit card at home and take a set amount of cash, or volunteer as designated driver if you need to. Check menus for units before ordering cocktails. You could even host an alcohol-free night at home. Planning stops regret before it starts.

Lean on your pals

Friends can make cutting down easier. Tell them your goals and swap tips. Take turns ordering non-alcoholic drinks or host nights without booze. Being around supportive people makes cutting down normal and actually enjoyable.

Value for Money

Cutting down on booze isn’t just good for your health. It’s good for your wallet too. A beer in a bar can cost $7 or more. Lower-alcohol or alcohol-free options are cheaper. Cutting back could easily save enough to cover your MAN v FAT membership and still leave some extra cash. Instead of spending on a few pints, you’re investing in fitness and your goals. Drinking less literally puts money back in your pocket.

Hear from others who’ve made small changes

Cutting down doesn’t mean giving up entirely. Head to manvfat.jaaq.org to listen to real stories from people who have improved their health by making smarter choices around drinking. Hearing their stories can give you the push to make small changes that stick.

Shocking stat: 3 out of 4 suicides are by men, and suicide is the biggest killer of men under 35.

Heavy, right? But we want to help.

Men are less likely to seek help for mental health problems, less likely than women to take time off work to get medical support, and many feel embarrassed even admitting they are struggling.

It is incredible, really, that we still find it difficult to talk about our mental health. If there was something wrong with your body, you would get it checked. So why not your brain? Feeling embarrassed about having mental health issues is like being embarrassed about a cold. You would not be embarrassed about a cold, so why should this be different? Mental health problems are not quite as common as the common cold, but most of us will face them at some point in our lives.

We want to put an end to the shame and stigma. We all have mental health, and we all need to look after it as an essential part of our body.

Here is how to act if you are struggling or even if you just want to give your mental health a boost.

See your Primary Care Physician

Going for a walk is positive and getting fresh air always helps, but it is not enough if you are at rock bottom. If getting out of bed feels impossible or hopelessness is weighing you down, it is time to see a doctor.

Remember:

• You absolutely deserve help, just like if you had broken your leg.
• Taking that first step is the hardest, but it matters. Left untreated, things can spiral.
• Making an appointment today could be the start of turning things around.

Build healthy habits

Small, practical steps can have a massive impact on your wellbeing.

Exercise

• Exercise is not just for weight loss. It is a mental health powerhouse.
• The American Psychiatric Association recommends including exercise as part of treatment for mental health conditions. It can improve symptoms of depression and anxiety.
• Even a 15-minute jog can have the same effects as 15 minutes of mindfulness-based relaxation.
• Team sport, training, or fitness groups provide camaraderie, accountability, and support. These are just as important for your mental health as the physical benefits.
• Being part of a MAN v FAT club isn’t just about getting active. The people you play with are there for the same goals, facing similar challenges. Having teammates that understand what you are going through can make a real difference to your mood, motivation and confidence. Don’t be afraid to lean on your clubmates – they are part of the support your membership gives you.

Eat well

• Treats are fine, but too many greasy takeaways will drag you down.
• Your brain is sensitive to what you eat, and a balanced diet helps regulate mood and mental wellbeing.
• Eat vegetables, drink water, and cut down on sugar to give your brain the best chance of feeling good.

Look after yourself

• Sleep enough. Your brain and body need it.
• Make sure you feel some sense of fulfilment at work and at home.
• Socialize and stay connected with people who make you feel good.
• Do things that genuinely interest you, whether that is a hobby, sport, or learning something new.

Extra tips

• Journaling or noting how you feel each day can help you spot patterns and triggers.
• Mindfulness apps or short daily meditation can calm racing thoughts.
• Set achievable daily or weekly goals, not just for weight, but for habits and wellbeing.

Make the most of resources available to you

Seeking help is worth it. Alongside your primary care physician, you can make the most of online support.

• Our partner JAAQ offers an easy-to-access platform with professional mental health support, online therapy, and practical tools to help you manage stress, anxiety, or low mood. You can access it anywhere, anytime. https://manvfat.jaaq.org
• 988 Suicide and Crisis Lifeline: Call or text 988 to connect with a crisis counselor or chat online at 988lifeline.org.
• SAMHSA National Helpline: Call 1-800-662-HELP (4357) 

Remember, seeking support is not a one-off. Regular check-ins, using helplines, or accessing platforms like JAAQ can keep you on track with both mental and physical health.

What’s this got to do with weight loss?

High BMI is linked with poorer mental health. If you are unhappy with your body, it can affect your mood, confidence, and overall outlook.

Important points:

• Weight loss is not a cure for mental health issues. Hitting your target weight may not automatically make you happy, because the underlying problem might be bigger than the scale.
• Healthy habits, including sleep, exercise, and eating well, support both mental wellbeing and sustainable weight loss.
• Mental health, fitness, and nutrition are all part of the same jigsaw. Looking after one makes it easier to manage the others.

Get Support Today

Most men will face mental health struggles at some point, and that is normal. Asking for help is not a weakness. Taking small steps every day, such as seeing your family doctor, exercising, eating well, sleeping, connecting with others, or accessing professional support through JAAQ, can make a real difference.

You are not weak. You are human. Help is out there.