Simon Graham Coach & Personal Trainer

Is 1200 Calories Ever Enough?

The answer depends entirely on the person. For some smaller, lighter and less active people, 1200 calories could create a perfectly reasonable calorie deficit. For someone taller, heavier or training regularly, it could be far too aggressive, leaving them constantly hungry, low on energy and struggling to recover or stick to their diet.

Weight loss requires a calorie deficit, but the goal shouldn’t be to eat as little as possible. Your calorie target should take into account your height, weight, age and activity levels, as well as how you actually feel and perform. If you’re constantly hungry, exhausted or repeatedly overeating after trying to restrict heavily, it may not be a lack of willpower - your calorie target may simply be too low.

For a deep dive, visit my blog - go to:
https://www.simongpt.co.uk/is-1200-calories-enough/

Is 1200 Calories Enough? The Truth for Most People Is 1200 calories enough for a woman, a man, or someone who exercises? Here’s why the number that works for one person leaves another stuck.

Food noise has become one of the biggest talking points in weight loss, especially since GLP-1 medications entered the mainstream. But is it actually a new phenomenon, or have humans always experienced it?

I took a deep dive into the research and my own experiences as both a weight loss coach and someone who struggles with food noise myself.

My conclusion is that while our biology hasn’t changed, our food environment has. Constant access to ultra-processed, hyperpalatable food, modern diet culture, busy lifestyles and the language to finally describe the experience have all contributed to making food noise feel louder than ever.

The good news is that food noise isn’t something you simply have to put up with. For many people, increasing protein and fibre, improving sleep, reducing exposure to trigger foods and staying active can all help to turn the volume down.

For a deep dive into this topic, visit my Food Noise blog: https://www.simongpt.co.uk/what-is-food-noise/

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Has Optimisation Culture Gone Too Far?

I’ve felt for a while that optimisation culture has gone too far.

I think a lot of people watch these podcasts and end up majoring in the minors. Meanwhile, the things that make the biggest difference are often being overlooked.

For most people, the priorities are actually pretty simple:
✅ Get a bit more sleep.
✅ Exercise more consistently.
✅ Eat plenty of protein.
✅ Eat more fruit and veg.
✅ Keep stress under control where you can.
✅ Be consistent.
✅ Don’t try to be perfect all of the time.

That’s what moves the needle.

So when you hear Steven Bartlett talking about his WHOOP score after drinking wine, Andrew Huberman discussing the perfect time to drink coffee, or Dr. Rhonda Patrick explaining why you shouldn’t put bananas in fruit smoothies, honestly, for the vast majority of people, you don’t need to worry about it.

Get the fundamentals right first. They account for almost all of your results.

I’ve written a deeper dive into optimisation culture and why I think it’s distracting so many people from what actually matters. Go to:
https://www.simongpt.co.uk/has-optimisation-culture-gone-too-far/

Any questions or thoughts, leave a comment.

Has Optimisation Culture Gone Too Far? Stephen Bartlett, Dr Rhonda Patrick, wearables, sleep scores and biohacking. Has optimisation culture gone too far? Should health be simpler?

The Swimmer’s Body Illusion

One of the biggest mistakes people make is assuming that training alone creates a certain body type. The “Swimmer’s Body Illusion” explains that many elite athletes already had the genetics and physical traits that suited their sport before they became elite. Training and nutrition absolutely matter, but genetics also influence things like bone structure, muscle shape, fat distribution and how quickly your body responds.

Genetics influence where you start, but they don’t decide where you finish. Focus on becoming the strongest, leanest and healthiest version of yourself, rather than trying to become somebody else.

For a deep dive, read my blog. Go to:
https://www.simongpt.co.uk/the-swimmers-body-illusion/

The Swimmer’s Body Illusion | simongPT Discover the Swimmer’s Body Illusion and learn how genetics influence body shape, weight loss and sporting ability.

Does Sea Moss Help You Lose Weight?

As a weight loss coach and personal trainer, I can sometimes guess what’s trending on TikTok and Instagram by the questions I get from clients. This week I’ve had a couple of people ask me about sea moss, so maybe it is trending again?

So, does sea moss help you lose weight?

Well, not really on its own. However, it’s high in fibre, so it might help you feel fuller for longer, which means you may naturally eat less. It’s also a low-calorie snack, so if you swapped a higher-calorie snack, like a chocolate bar, for sea moss, you may naturally reduce your calorie intake.

But it’s not some kind of magic fix.

I’ve put together a deep dive blog about this:
https://www.simongpt.co.uk/does-sea-moss-help-you-lose-weight/

Any questions? Leave a comment.

Does Sea Moss Help You Lose Weight? | simongPT As a weight loss coach, I get asked about sea moss a lot. Here’s what it can and can’t do for weight loss and bloating.

How to Warm Up for a HYROX Race

When people talk about warming up for HYROX – whether that is on race day, training or a SIM – I think a lot of the advice misses the point slightly.

You normally hear things like preventing injury, getting mobile or getting a bit of sweat on before the start. Those things are not wrong. But for me, as a HYROX coach, the bigger reason to warm up properly is performance. A good warm up should help the race feel smoother and more controlled. It should help you settle into pace earlier and reduce the chance of that horrible feeling where your breathing is all over the place and your legs feel heavy despite only being a minute into the race.

HYROX training and events are awkward in the best possible way because you are constantly changing gears. You run, then work, then run again. You have to produce force, settle back down, control pace and repeat. Because of that, the first few minutes matter more than people realise and the warm up becomes more important than in a lot of other events.

Want more of a deep dive. Check out my blog.

Go to:
https://www.simongpt.co.uk/hyrox-warm-up/

Can Weight Loss Injections Cause Malnutrition? 🤔

Find out more in my deep-dive blog:
https://www.simongpt.co.uk/weight-loss-injections-malnutrition/

Can Weight Loss Injections Cause Malnutrition? | simongPT Using Mounjaro, Wegovy or Ozempic? The signs of poor nutrition on weight loss injections and what to do if something feels off.

If you've decided you want to lose weight, the first thing you usually do is go looking for advice. And that's where it all gets confusing.

One person says cut carbs. The next says carbs are fine. Someone swears by fasting while their mate's lost two stone on meal replacements. No wonder many people don't know where to start.

Here's the thing though. Weight loss isn't actually that complicated. It only gets complicated because there's a whole industry built around making you think you need something special. You don't. You need a few basics done consistently.

Start by understanding your calories rather than picking a random diet. Sort your protein, it makes a bigger difference than almost anything else. Move more, but don't kid yourself you can out-train a poor diet. Don't ignore your sleep and stress either. And stop waiting for the perfect moment, just pick one small thing and do it today.

Simple and easy aren't the same thing, I know that. But this is where you can actually start.

For a deeper dive, read my full blog:
https://www.simongpt.co.uk/weight-loss-for-beginners/

Weight Loss For Beginners: Where To Actually Start | simongPT Confused about where to start with weight loss? Weight loss coach Simon G cuts through the noise and explains what actually matters.

Why Does My Weight Fluctuate Every Day?

Your weight can go up or down day to day even when you’re doing everything right.

Things like water retention, salt, carbs, sleep, stress, exercise, hormones and digestion can all affect the scales. That doesn’t automatically mean you’ve gained or lost body fat.

Daily fluctuations are normal. Focus on the trend, not a single weigh in.

For a deeper dive, check out my blog👇
https://www.simongpt.co.uk/why-does-my-weight-fluctuate-every-day/

Why Does My Weight Fluctuate Every Day? | simongPT Why does your weight fluctuate every day? Learn what causes daily weight changes and how to tell normal fluctuations from real fat gain.

Everyone says it after a few weeks of eating well. I can't finish what I used to eat. I feel full quicker. And they assume their stomach has physically got smaller.

It might have got slightly smaller. But that's not the main thing going on.

What's actually happening is your appetite signals are recalibrating. Your hunger hormones are resetting. Your brain has stopped expecting the volume it was getting.

And after a big holiday or a bad week, it works the other way too. You haven't permanently stretched your stomach. Your body has just temporarily adapted to a higher intake.

Which means it can adapt back. Usually faster than people think.

Find out more in my deep dive blog. Go to:
https://www.simongpt.co.uk/can-you-stretch-or-shrink-your-stomach/

Can You Stretch or Shrink Your Stomach? | simongPT Can you really stretch or shrink your stomach? A weight loss coach explains what actually affects hunger fullness and appetite.