Simon Graham Coach & Personal Trainer

16/03/2026

Many people genuinely believe they are eating far fewer calories than they actually are. It’s not usually dishonesty, it’s simply how difficult it is for humans to estimate food intake accurately.

Research has shown that people can underestimate their calorie intake by a surprisingly large margin. In one well known study, participants believed they were eating around 1028 calories per day, but their actual intake was estimated to be closer to 2081 calories. Their metabolism was normal. The gap came from inaccurate reporting rather than a “broken metabolism”.

In everyday life this often happens because the small things slip through the net. A handful of nuts, a biscuit with coffee, tasting food while cooking, extra oil in the pan, a latte, alcohol poured more generously than expected, or finishing food left on someone else’s plate. None of these feel like a proper meal, but they all contain calories and can add up quickly.

Portion sizes are also much easier to misjudge than people realise, and food eaten while distracted is surprisingly easy to forget later in the day.

Understanding this can actually be reassuring. If weight loss feels slower than expected, it doesn’t automatically mean your metabolism is broken. Often there is simply a gap between what we think we are eating and what we are actually consuming.

For full details and a more in depth look at this topic, visit my blog at:
https://www.simongpt.co.uk/why-people-underreport-calories/

Why do people underreport how much they eat? Research shows many people underestimate calorie intake by a large margin. Here’s why.

09/03/2026

As a weight loss coach, I often have one or two clients at any given time who are following the keto diet or a similar low carb approach.

I don’t put people on keto myself though. The best diet for weight loss is the one a person can realistically stick to over time.

Most of the people I work with eat a fairly normal balanced diet that includes carbohydrates, protein and fats. Every now and then though, someone finds that keto works well for them. When that happens, we simply make sure they are doing it sensibly and that the diet actually supports their weight loss rather than creating new problems.

In simple terms, people often lose weight on keto because meals higher in fat and protein can make them feel fuller, while removing many processed foods naturally reduces overall calorie intake.

One thing that often surprises people is how quickly the scales move in the first week. A lot of that early drop is actually water weight because when carbohydrate intake falls, the body uses up stored glycogen and releases the water stored with it.

After that initial phase, fat loss on keto tends to happen at a similar rate to other diets that create a calorie deficit.

The key question is not simply whether keto works, but whether it is sustainable for you in the long term.

For an in-depth breakdown, you can read the full blog.
Visit: https://www.simongpt.co.uk/keto-diet-for-weight-loss/

Does the ketogenic diet work for weight loss? Learn how keto causes weight loss, why results are fast at first, and it is a healthy option.

04/03/2026

One thing that really frustrates me online is the constant advice that once you hit 50 you should only lift light weights and stick to high reps.

Apparently the moment you turn 50 your body becomes fragile and the gym should turn into a place for tiny dumbbells and endless sets of twenty.

I completely disagree.

If muscle mass and bone density naturally decline as we age, removing the stimulus that maintains them makes no sense. Strength is something you keep by continuing to train it.

That doesn’t mean lifting recklessly or chasing ego lifts. It means training intelligently.

For someone in their 50s, proper strength training should include:

• Progressive overload over time
• Good technique and controlled movement
• Periods of hypertrophy work (around 6–12 reps)
• Occasional strength phases with lower reps and heavier loads
• Planned deloads and sensible recovery

“Heavy” is also relative.

For one person that might be a 40kg squat for five reps. For another it might be 120kg. The actual number doesn’t matter. What matters is that the load challenges you enough to stimulate adaptation.

Strength training becomes more important as we age, not less. It helps maintain muscle, supports bone density, improves balance, protects joints and makes long term weight management far easier.

The real risk isn’t lifting weights in your 50s.

The real risk is gradually becoming weaker because you stopped challenging your body.

If you want the full explanation including rep ranges, programming and how I personally train in my 50s, I’ve written a detailed blog.

For a deeper dive read the full article.
https://www.simongpt.co.uk/weightlifting-over-50/





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Lifting weights over 50 for men and women. Why progressive strength training can be more effective than just light weights and high reps.

28/02/2026

Intermittent fasting for weight loss works for some people.

Not because it’s magic.
Not because it overrides calories.
And not because there’s a secret fat-burning switch at hour 15.

It works when it shortens your eating window and, as a result, for some people it then reduces their overall calorie intake each day.

That’s it.

The most common structure is 16:8, where you fast for 16 hours and eat within an 8-hour window. Some people prefer 14:10. Others use a 5:2 approach. The “best” schedule isn’t the one the internet argues about - it’s the one you can stick to without feeling constantly deprived.

It can be healthy if done sensibly. But it’s not suitable for everyone.

If it helps you control snacking, simplify your day and stay consistent, it can absolutely work. If it leads to overeating at night, underfuelling training, obsessing about the clock or chronic under-eating, it won’t.

It’s a tool. Not a rule. Not superior. Not required.

I’ve written an in-depth blog breaking down:

- Does intermittent fasting actually work for weight loss?
- Is it healthy long term?
- What schedule makes sense?
- How it interacts with strength training, running and cycling
- And how it fits with GLP-1 medications

Go to: https://www.simongpt.co.uk/intermittent-fasting-for-weight-loss/

Intermittent fasting for weight loss. Does it work, is it healthy and how should you structure it around training and real life?

24/02/2026

Hormones get blamed for everything in weight loss.

Slow metabolism. Fat storing mode. Broken hormones.

Your endocrine system and hormones influence hunger, cravings, energy, mood and how hard weight loss feels. But it does not override energy balance (calories in-calories out). It does not stop fat loss completely. And you are not broken.

Most people can make progress with steady routines, decent sleep and realistic habits, even when hormones fluctuate.

If you want the full breakdown of what the endocrine system actually does, what it doesn’t do, and what genuinely matters for weight loss, I’ve written an in-depth blog.

Go to: https://www.simongpt.co.uk/the-endocrine-system-and-weight-loss/

Find out how the endocrine system and hormones influence weight loss, weight gain, cravings and energy levels, and what actually matters.

22/02/2026

Weight regain after a diet is common, and it almost never happens because of one big weekend.

It usually creeps in quietly.

Appetite increases after a calorie deficit. That is normal physiology, not a lack of willpower. At the same time, structure drops. You stop tracking, stop weighing in, relax portions, train a little less, move a little less, and life gets busier.

Then comes the “I’m fine now” trap.

You hit your goal weight, feel relieved, and remove every guardrail at once. Individually, the changes look harmless. Together, they create slow upward pressure on body weight.

Portion creep is real.
A drizzle becomes a free pour.
A tablespoon becomes two.
One glass becomes most evenings.

You do not need to binge to regain weight. You just need a small consistent surplus.

Movement often drops too. Fewer steps, more sitting, slightly shorter sessions. A couple of hundred calories here and there adds up over months.

The good news? You do not need another extreme diet.

Stopping regain is about early intervention, not obsession.

Use a weight range instead of one fixed number.
Act when you are half a kilo up, not five kilos up.
Use short resets, not long punishments.

Maintenance is a skill.

It is not about being perfect or tracking forever. It is about keeping some basic structure in place. Protein at meals. Fibre high. Carbs matched to activity. Consistent movement. Treats that are intentional rather than automatic.

Weight regain is not inevitable. Passive maintenance just does not work.

If you want the full deep dive on why weight regain happens and how to stop it properly, I have written a detailed blog on this.

Go to:
https://www.simongpt.co.uk/weight-regain-after-a-diet/

Weight regain after a diet is common. Learn why it happens, how to spot it early, and simple ways to stop weight regain before it spirals.

21/02/2026

Many gym injuries are not dramatic.

They are usually boring.

Poor form repeated.
Adding load too quickly.
Training hard while tired, stressed or under fuelled.
Ignoring small warning signs.

That is how most people tweak something.

If you are dieting for weight loss, this matters even more.
Lower calories can mean lower energy.
Lower energy means technique slips first.
Not because you are weak.
Because you are human.

That does not mean stop training.

It means train intelligently.

If you feel good, push.
If you feel flat, adjust.
If something hurts, change it.

Learn to brace.
Warm up with intent.
Progress gradually.
Stop trying to win the gym.

Strength training done properly makes your body more resilient, not fragile. Most issues come from rushing, ego lifting, or trying to train like a highlight reel.

If you want a deeper breakdown of the most common gym injuries and how to reduce your risk, I’ve written a full blog on it.

Go to:
https://www.simongpt.co.uk/most-common-gym-injuries/

Find out the most common gym injuries and how to prevent them with better form, proper warm ups, diet, and simple training tweaks.

17/02/2026

Weight Loss Injections: Is The Party Over?

About 80 to 85 percent of my clients don’t use weight loss injections.

The remaining 15 to 20% are on them, have been on them, or are coming off them.

What works for long term success is the same for both groups.

Most people don’t plan to stay on the jabs forever and are coming off for a number of reasons.

I know one of the local slimming clubs is now full of people who have come off them and the weight is rapidly coming back on.

So is the party over for weight loss injections, and what do you need to do to keep the weight off?

I’ve put together an in-depth blog and YouTube video looking into why people stop and how to maximise your chances of keeping the weight off when you come off the jabs.

Go to:

Are weight loss injections losing their shine? A weight loss coach explains why regain happens, and how to keep weight off when jabs stop.

15/02/2026

Although I’m not Muslim myself, I’ve worked with several clients over the years who observe Ramadan while also focusing on weight loss, nutrition, gym training or general fitness. The same themes can often come up.

Fasting doesn’t automatically cause weight loss, but it doesn’t prevent it either. This is true of all fasting.

What Ramadan really changes is routine - food timing, hydration, energy levels and how training feels day to day.

Some people lose weight during Ramadan, some maintain, and some gain. In my experience, that usually comes down to how those changes are handled rather than the fasting itself.

I’ve written a detailed blog covering how to approach training, hydration, protein intake and expectations during Ramadan.

👉 You can read the full article by going to:
https://www.simongpt.co.uk/can-you-lose-weight-during-ramadan/

Can you lose weight during Ramadan while fasting? A weight loss coach explains fat loss and exercise during Ramadan in a realistic way.

13/02/2026

In my role as a coach, I’ve worked with several women who have gone through surgical menopause, and it can hit really hard.

Weight gain that feels quicker or harder to control.
Energy levels that drop off.
Exercise that suddenly feels more taxing.
Brain fog that makes it harder to concentrate or think clearly.

Unlike natural menopause, there is rarely a long lead in. Hormonal changes happen suddenly rather than gradually.

Weight gain afterwards is common, and it is not about a lack of effort or discipline. It is usually influenced by a combination of factors including hormonal shifts, gradual muscle loss, lower daily movement due to fatigue, and shifts in appetite or hunger signals.

One of the most common mistakes is trying to respond by eating less and pushing harder with exercise. That often increases fatigue and worsens recovery.

What tends to work better:
• Regular strength based exercise
• Enough recovery between sessions
• Cardio that feels sustainable
• Adequate protein and fibre
• A moderate calorie deficit

For a full breakdown of what surgical menopause is, why weight gain and fatigue are common, and how exercise and nutrition often need to be adjusted, see my full blog. Go to:
https://www.simongpt.co.uk/surgical-menopause-weight-gain-energy-and-fitness/

Surgical menopause can affect weight, energy and exercise. Learn why changes happen and how to adapt fitness and nutrition after surgery.

11/02/2026

Can MCT oil actually help with hunger?

I’ve had a few clients ask me this recently, especially when dieting starts to feel harder and hunger creeps in.

Here’s the reality.

MCT oil is just a type of fat. It’s usually derived from coconut or palm oil and is processed slightly differently in the body. But it’s still food. One tablespoon is roughly 120 calories. That matters if fat loss is the goal.

Some people find that adding a small amount of MCT oil makes meals feel more satisfying. Fat slows digestion, which can help with fullness. A few people notice steadier energy and fewer cravings, especially in the afternoon.

But the effect, if there is one, tends to be modest.

It is not a powerful appetite suppressant. It will not override low protein intake, low fibre, poor sleep, high stress, or an overly aggressive calorie deficit.

Where people get caught out is the calories. Because it’s easy to add to coffee or smoothies, intake can quietly creep up. Two tablespoons a day is around 240 calories. Over a week, that can wipe out a deficit.

If it helps, it usually works best as a replacement, not an addition.

It’s also worth noting that some people get digestive issues with it, especially if they start with too much.

Personally, when I’m dieting, I’d rather get my fats from whole foods like eggs, nuts, seeds, avocado or oily fish. They feel more satisfying and are easier to keep track of. That’s preference, not a rule.

If hunger is your biggest barrier to fat loss, the most effective levers are still:
- Enough protein
- Enough fibre
- Sensible calorie targets
- Realistic routines

Supplements sit at the edges of that picture, not at the centre.

If you want the full breakdown, I go into much more detail in my latest blog:
https://www.simongpt.co.uk/can-mct-oil-help-with-hunger-and-appetite-control/

MCT oil is often suggested for appetite control. Learn how it affects hunger, calories and weight loss, and when it may or may not help.

01/02/2026

February is here already. Did January go exactly how you planned… or did it just sort of happen?

If you had good intentions but haven’t really started yet, you’re definitely not on your own.

I spent a chunk of January getting over the flu and honestly feel like I’ve not moved nearly enough either - and I’m a personal trainer 😅 So there’s no judgement here. Life gets in the way, and January doesn’t always go to plan.

If you’re thinking about getting fitter, losing some weight, or maybe getting ready for a sport or challenge, I’m an online personal trainer and weight loss coach and can help you with that. I work with people across the UK, Europe, and beyond.

If you happen to live in Farnborough, Hampshire, I also offer in-person sessions.

If you want to have a look or find out a bit more, my website’s here:
https://www.simongpt.co.uk

It would be great to help some of you.