​A lot of us pursue fat loss at some point in our fitness journey.
 
But what is body fat and what is it for?
 
Where does it come from?
 
And how do we lose it?
 
This article is all about understanding the answers to these questions.

​“How can I stay full on my diet?”
 
In this article, I am going to do a deep dive into this topic.
 
First of all, a hard pill to swallow: Tips can help make you feel full for longer, but they will not completely stop the hunger.
 
The thing is, being hungry is your body’s natural response to a caloric deficit. When there isn’t enough energy coming in, the body triggers the release of hunger hormones, which in turn generate a desire for food.
 
Your body is trying to keep you alive. This simply happens to be very inconvenient when you are trying to stick to a fat loss diet.
 
So being hungry is an expected consequence of dieting, not the end of the world.
 
If you understand that some hunger is part of the process and that food will always be there, dealing with it mentally can become much easier.
 
That said, there are indeed food choices we can make and behaviours we can adapt in order to reduce the discomfort of an empty belly. Let’s get into them.

​In fitness, expectations can make or break your motivation.
 
When my clients want to embark on a fat loss or muscle-building diet, I like to give them an overview of the changes they might experience, especially in the first few weeks.
 
When something unexpected happens, or when they encounter their first bump in the road, they feel much more confident if I told them beforehand that this was a possibility.
 
In this article, I’m going to cover what could happen in your first few weeks of dieting for fat loss.

​In my article on how to design your own diet, I outlined the steps to calculating the caloric deficit one may need as a starting point for their fat loss diet.
 
In this week’s piece, I aim to talk about reverse dieting, a strategy that originally became popular among bodybuilders following a physique competition.
 
Now reverse dieting is also recognised as a helpful method to bring calories back to maintenance after a fat loss phase. Furthermore, it can potentially aid in producing further fat loss in the future.
 
Does any of the scenarios above resonate with you?
 
Then reverse dieting might be a good fit.

The end of January marked my fifth month working at a commercial gym. Having had the opportunity to talk to a variety of people, I have also had the chance to discover what confuses them about exercise and nutrition.
 
The problem is the amount of conflicting information in the media, on social media platforms, or packaged as books and newspaper articles by so-called “experts” who have some sort of self-interested agenda.
 
Bombarded with contrasting messages like “Sugar addiction will kill you”, “Fat is bad”, and “Carbs are the devil”, how are you supposed to know what to do?
 
This article is a small collection of honest messages about training and nutrition designed to help you make sense of the madness.