Simon Graham Coach & Personal Trainer

20/12/2025

Are all calories equal?

On paper, yes. In your body, not even close.

A calorie is just a unit of energy, but your body is not a calculator. It’s a digestive system, a hormone system, a metabolism, and a brain, all responding differently depending on what you eat.

This is where caloric availability comes in.

Caloric availability is the number of calories your body actually absorbs and can use, not the number on the label. Two meals with the same calories can lead to completely different levels of fullness, energy, and fat loss because digestion, protein, fibre, and food structure all change how many calories your body ends up with.

That’s why whole foods feel different to ultra processed foods. That’s why protein keeps you fuller. That’s why some calorie deficits feel easier than others.

Calories in calories out still matters. Always has.
But you can make your food work harder for you.

This isn’t about banning foods or being perfect.
It’s about knowing when certain foods work for you and when they don’t.

For a much deeper and more practical breakdown of this, I’ve written a full blog explaining caloric availability, digestion, fibre, protein, and real world examples.

👉 Go to https://www.simongpt.co.uk/are-all-calories-equal/

14/12/2025

A lot of people think they just lack discipline, but often it’s rarely a willpower issue at all. It’s about your relationship with food.

Guilt after eating, all or nothing thinking, emotional eating, fear of certain foods or feeling out of control around them are all common signs of an unhealthy relationship with food. These patterns are incredibly common in people navigating weight loss, long term dieting, stress, busy lives and hormonal changes like menopause.

In most cases, this isn’t about needing more restriction. It’s about building structure, understanding emotional eating and finding a more balanced approach to nutrition that actually works long term.

I’ve written an in-depth blog covering the causes, signs and practical ways to improve your relationship with food, including support links if you’re worried you might have an eating disorder. Go to:
https://www.simongpt.co.uk/fix-unhealthy-relationship-with-food/

If this resonates with you, feel free to comment or send me a DM.

Struggling with food guilt or all or nothing eating? Learn how to fix an unhealthy relationship with food with simple and realistic steps.

10/12/2025

Evening snacking is the number one thing most of my weight loss coaching clients struggle with.

And honestly, it usually comes down to two things:

1. You are not eating enough during the day.

If you skip breakfast, grab a quick lunch or rely on carb heavy bits on the go, you will be genuinely hungry by the time you get home. Your body is just trying to fill the gap.

A simple breakfast with some protein and a lunch that is not just fast convenience food can take the edge off those evening cravings massively.

2. The emotional side of eating.

Evenings are when you finally stop. You feel tired, stressed, overwhelmed or just done with the day. The habit of rewarding yourself with food kicks in.

This is where swaps and routines help.

Keep some easier choices in the house. Get the least helpful stuff out. And when you feel yourself drifting to the fridge, pull yourself out of the moment.

Sit outside for five minutes. Have a shower. Read a page of a book. Go for a quick walk.

It is a habit like any other, and it gets easier the more you practise it.

I have written a more in depth blog on this with extra tactics, ideas and a few reasons that do not get talked about as much.

Go to:
https://www.simongpt.co.uk/why-you-overeat-in-the-evenings/

Have a read and message me if you want help with this.

Good all day then blow it at night? Learn why you overeat in the evenings and how to change it without cutting out your favourite foods.

04/12/2025

Most people think diet breaks and refeeds reset the metabolism or fix fat loss plateaus overnight. They don’t. They can help you, but not for the reasons you often hear.

When you diet for long enough your body adapts. You move a little less, you burn fewer calories at rest and hunger hormones shift. This is normal. It is not damage. It is your body responding to lower energy intake.

Refeeds (usually one to two days) help your energy and your training. They refill glycogen, they lift your mood and they make sticking to your plan easier. They do not increase thyroid activity or raise metabolism in any meaningful way.

Diet breaks do much more. A week or two at maintenance helps reduce hunger, lifts leptin, improves mood and brings your energy back up. It makes long term dieting easier and more sustainable.

Most people do not need to plan these perfectly because life naturally creates them. Social events, holidays and busier weeks act like refeeds or breaks without you trying. They are tools, not rules.

If you want a full deep dive into how diet breaks and refeeds really work, why dieting gets harder over time and what actually changes in the body, I have written an in depth blog about it. Go to:
https://www.simongpt.co.uk/diet-breaks-and-refeeds/

Understand diet breaks, refeeds, metabolic adaptation and why diets get harder over time. Manage hunger and keep fat loss sustainable.

01/12/2025

Stop waiting for the perfect time.

I see this far too often. People keep telling themselves, when it gets a bit quieter or when something has sorted itself out, then they will finally get fitter, finally get in shape, finally lose weight.

But for most of you, this mystic time is not going to come. If you are a business owner for example, tell me the last time you were actually quiet. Exactly.

Sometimes the time is not right, maybe you are looking after a really ill family member, and I get that. But for most of you, you are waiting for a mystical fairy tale that is never going to happen. So just get on with it.

Do not aim for perfection. If you are busy, sort one thing at a time. You do not have to go all in. You can do, but you do not have to.

Today was my first day on my bike in three weeks. I knew that would be the case because I have been travelling, so I have been running and lifting instead. Still made some good progress. Job done.

I have done a blog about this. Go to:
https://www.simongpt.co.uk/stop-waiting-for-the-right-time/

Hope it helps. Leave me a comment or a DM if you need some help and I will speak to you soon.

Life Does Not Calm Down Just Because You Want It To People spend so much of their lives waiting for the perfect moment. I see it in coaching all the time

24/11/2025

Yes, you can lose weight with a desk job. Your body responds to your overall habits, not whether you sit at a screen all day. A nine to five creates challenges, but they are all fixable with small changes to how you eat, move and structure your day.

Most people simply move less at work, feel tired in the evenings, and end up tempted by snacks, biscuits, vending machines or convenience food. Working from home can be the same, just with the kitchen always nearby.

You do not need brutal gym sessions to make progress. Short bits of movement through the day add up well. Standing up regularly, walking a bit more, taking stairs, or doing short strength sessions a couple of times per week all help. You can of course do more too!

Food timing also matters. Many people under eat early in the day then get home starving. A simple breakfast, a balanced lunch with protein and veg, and a planned mid afternoon snack often keeps things steady. Hydration and breaking up long sitting periods also make a difference.

If evenings are your sticking point because you arrive home tired and hungry, eating a little more earlier and having a simple go to evening meal can stop the cycle of overeating. A small transition routine after work can also help break old habits.

You can absolutely make progress with a desk job. If you want the full breakdown, read the full guide in my blog:

Can you lose weight when you sit at a desk all day? Yes. Here is how to use movement, food and daily habits to make weight loss progress.

16/11/2025

Robbie Williams has recently spoken about changes in his eyesight while using a weight loss jab. When someone this well known talks about something like this, it always starts a wider conversation.

He has also said he was around thirteen stone thirteen while using the injection, which puts him at a weight where most people in the UK would not normally be eligible for a GLP-1 prescription through regulated routes.

I have written a new blog that looks at what is known so far, side effects, who qualifies for GLP-1 in the UK, and why celebrity stories can sometimes confuse the picture. You can read the full post on my website:
https://www.simongpt.co.uk/robbie-williams-weight-loss-jabs/

Robbie Williams fears he is “going blind” from weight loss jabs. Here is who qualifies for GLP-1 in the UK and what the real risks look like.

12/11/2025

Most cyclists want to ride faster and feel stronger on hills. It is a common goal whether you are training for events, riding with friends, or just want to stop dreading the climbs. The good news is that real improvements do not need endless mileage or gruelling sessions. A few smart changes to your training, fuelling, and technique can make a noticeable difference.

Find out more in my blog:

How to improve your cycling speed and climbing ability. Example training sessions, hill training tips, fuelling strategies, and strength work.

07/11/2025

Apple cider vinegar gets a lot of attention for weight loss, but the truth is more balanced than the hype. It is not a magic fat burning drink, but it can play a small supporting role for some people.

Some research shows it may help you feel a little fuller and may slightly reduce the rise in blood sugar after meals. These effects are real but small, and any weight loss seen in studies came from eating fewer calories, not from vinegar burning fat. This is why a calorie deficit is still the foundation of every successful diet plan.

It can be part of your routine if you enjoy it, and some people like taking it diluted before meals. Just remember that real progress comes from consistent habits, not one ingredient. If you choose to use it, dilute it properly and be mindful of gummies that contain added sugars.

For more detail check out the full blog:
https://www.simongpt.co.uk/apple-cider-vinegar-for-weight-loss/

Apple cider vinegar is often linked to weight loss and health benefits. Learn what the research says and why a calorie deficit still matters.

04/11/2025

Always hungry when you’re on a diet?

One simple hack is volume eating. All that means is adding more bulk to your meals with foods that are high in volume but low in calories - things like vegetables, lean proteins and other filling options.

You end up with a bigger plate of food for fewer calories, so you feel fuller for longer.

There’s no magic trick here, despite what some online coaches or influencers make it sound like. It’s just a really practical way to manage hunger.

Visit the blog below for a fuller breakdown and some recipe ideas:
https://www.simongpt.co.uk/full-on-fewer-calories/

Learn how volume eating helps you feel full on fewer calories. Practical tips, best foods, mistakes to avoid and answers to common questions.

19/10/2025

LEAD IN PROTEIN POWDERS: WHAT YOU NEED TO KNOW

A new investigation has found elevated lead levels in many popular protein powders and shakes, raising questions about protein supplement safety.

Protein powders and shakes are everywhere these days. They’re quick, easy, and often seen as an essential part of training or recovery. I always tell clients to get most of their protein from real food, but I understand that shakes and powders can be handy when life gets busy.

So let’s look at what the report found, what might be behind it, and how you can stay safe while still meeting your protein needs:

Recent testing found lead in popular protein powders. Learn what it means, which products to trust, and how to get enough protein safely.

14/10/2025

A lot of people naturally lose weight when they start training for an event, especially if it’s their first marathon or big challenge. They’re simply moving a lot more.

But the biggest mistake I see is using the training itself to lose weight and then actually putting on weight.

I see this a lot with cyclists. They don’t eat enough before the ride, they eat nothing or not enough during it, and then about an hour later they’re so hungry they raid the fridge.

They’ll say things like, “I’ve never been so fit, I’ve never ridden so much, but I’ve never been so heavy.”

And it’s because they’re not fuelling for the cycling itself.

There’s a lot of nuance to this, and as ever I’ve put together a blog about it. Read more:
https://www.simongpt.co.uk/fuelling-for-performance-while-losing-weight/

Any questions, drop me a DM or comment below. And if you’re looking to get fit in the off season, ready for next year, ping me a message - I can definitely help you with that.

Have a great day.

Training for a race or event while losing weight can be tough, but it can be done. Learn how to fuel smart for weight loss and performance.