Simon Graham Coach & Personal Trainer

25/01/2026

How quickly do you gain fat after overeating?

Overeating happens to everyone. A meal out, a weekend away, a celebration, or just one of those days where things snowball. The question people usually ask me as a weight loss coach straight afterwards is simple and slightly panicked: how quickly does that turn into fat?

The short answer is not as quickly as you think.

Most short-term weight gain after overeating is down to food volume, glycogen and water retention rather than body fat. Actual fat gain tends to come from repeated surplus over days and weeks, not one meal or one day.

This is why reacting to the scale straight after overeating often causes more stress than progress. In most cases, the best response is to return to normal eating rather than trying to undo the damage.

For a full breakdown of what actually happens in the body, read the in-depth blog here:
https://www.simongpt.co.uk/how-quickly-do-you-gain-fat-after-overeating/

Worried a big meal has undone your progress? Learn how quickly fat gain happens after overeating, why the scales jump, and what matters.

24/01/2026

How many days per week should you train for HYROX?

Three days per week can work really well.
If you’re chasing a PB, adding a day or two can help.
Training six days per week is usually only needed for advanced athletes with good recovery and a strong fitness base.

It’s not about the perfect schedule.
It’s about a routine you can repeat week after week without constantly missing workouts so you feel like you’re failing.

Full in-depth blog with training splits, examples and equipment alternatives here:
https://www.simongpt.co.uk/how-to-train-for-hyrox/

If you want help with your HYROX training, comment or DM me.

Learn how to train for HYROX and how many days per week you need. A certified HYROX instructor explains weekly structures and sessions.

18/01/2026

A man once went 382 days without eating under medical supervision.

His name was Angus Barbieri, and his story is often used online to “prove” that starvation mode doesn’t exist, or that eating almost nothing is fine.

The reality is more nuanced. His case shows that the body will use stored fat when it needs to, but it also shows that the body adapts. Metabolism slows, movement drops, hunger increases, and the cost isn’t zero.

Fat loss doesn’t stop just because calories are low. But aggressive restriction comes with trade-offs, and it’s not a model for normal dieting.

Sustainable weight loss works best when you understand energy balance, metabolic adaptation, and why plateaus happen, rather than fearing that your metabolism is “broken”.

For a more in-depth breakdown, visit my blog at:
https://www.simongpt.co.uk/angus-barbieri/

The true story of Angus Barbieri, the man who fasted for 382 days and what his case shows about starvation mode, fat loss and metabolism.

16/01/2026

Building muscle doesn’t have to be complicated.

You don’t need extreme routines, endless variety, or to live in the gym. Hypertrophy is simply the process of challenging your muscles and then giving them enough protein, recovery, and consistency to grow.

More muscle isn’t just about aesthetics either. It supports long-term weight loss, improves strength, protects joints, and helps performance in activities like running and cycling.

You can even build muscle in a calorie deficit, it just happens more slowly and needs a bit of structure.

I’ve written a short blog breaking this down in more detail, including training, protein, recovery, and common mistakes.

Go to:
https://www.simongpt.co.uk/maximising-hypertrophy-a-simple-guide-to-building-more-muscle/

A simple, evidence-based guide to building muscle. Learn how to train, eat and recover for better strength, health and performance.

13/01/2026

Can weight loss cause hair loss or thinning?

Yes, it can, and it’s a question I’ve been asked a lot more in the last year. I think that’s partly because it’s being mentioned more often in the press as a potential side effect of weight loss injections.

The important thing to understand is that it’s usually not weight loss itself, or weight loss injections directly (if you’re using them). In most cases, it’s linked to how quickly someone loses weight or how little they end up eating, especially protein and key nutrients.

Hair is very sensitive to stress, low calorie intake, poor sleep, illness, and big changes in routine. When the body feels under-fuelled, it prioritises essential functions and hair growth can pause for a while. That’s why shedding often shows up a couple of months after the trigger.

The good news is that this type of hair loss is usually temporary and reversible. A steadier approach to weight loss, regular meals, and enough protein make a big difference, not just for results, but for energy, confidence, and hair health too.

I’ve written a full, practical deep dive on my blog covering why this happens, how common it is, what the research shows, and what actually helps.

Visit:
https://www.simongpt.co.uk/weight-loss-and-hair-loss/

Can weight loss cause hair loss or thinning? Here is why it may happen, how weight loss injections fit in, and how to protect your hair.

12/01/2026

You’ve probably seen the headlines saying people regain weight “four times faster” after stopping weight loss injections.

Here’s the bit that matters.

Most of my weight loss coaching clients don’t use weight loss medications. Some do though. Either way, the things that determine whether weight loss sticks are the same.

The BMJ study doesn’t say the drugs don’t work. It shows what often happens when appetite suppression is removed without enough structure underneath.

“Four times faster” refers to the rate of regain compared to dieting alone. Not an inevitable outcome for everyone.

Whether you’re using weight loss injections or not, the foundations are the same:

Regular meals that prioritise protein and fibre help control hunger and reduce grazing and snacking. Learning how to structure meals and build a plate that actually keeps you full makes a big difference once appetite starts returning.

Identifying triggers matters too. That might be stress, tiredness, emotional eating, or certain environments. Addressing those triggers, sometimes with support, can reduce the urge to eat for reasons other than hunger.

Strength training is another key piece. Building or maintaining muscle during weight loss helps preserve metabolic rate and gives people more flexibility with food once they come off injections. Rapid weight loss can involve muscle loss, and if weight is regained without rebuilding that muscle, metabolic health can suffer.

Mindset plays a role as well. Coming off medication does not have to mean failure. Expecting it to be impossible often becomes a self-fulfilling prophecy. Reminding yourself that you’ve already done something difficult can change how you respond as appetite increases.

If you want weight loss to last, those foundations need to be built during the dieting phase if you can, not just after it ends.

I’ve written a proper, no-drama breakdown of what the study actually says, what the headline really means, and what helps weight loss stick long term.

Full blog at:
https://www.simongpt.co.uk/bmj-study-weight-regain-after-weight-loss-injections/

The BMJ study on GLP-1 weight regain explained. What four times faster means and how to reduce regain after weight loss injections.

11/01/2026

Last month I wrote about the UK’s Eatwell Guide and whether it’s actually useful for weight loss and protein intake. This week, the US has released an updated food pyramid, and it’s already sparked a lot of debate around protein, carbs and processed foods.

At a high level, it pushes people towards more real food, a more sensible focus on protein, and less reliance on ultra-processed calories. Those are positive shifts. Where it still falls short is that it doesn’t really help with portions, habits, calories or consistency, which are usually the things that decide whether weight loss actually happens.

If you want a deeper dive into what it really means for weight loss, I’ve written a full blog breaking it down properly.

Visit:
https://www.simongpt.co.uk/new-us-food-pyramid-and-weight-loss/

The new US food pyramid has sparked debate about protein, carbs, and processed foods. Here’s what it really means for weight loss.

07/01/2026

Nice little feature to kick-off the new year 👋

I was quoted on SHEfinds sharing two simple midday habits that can genuinely make a difference to calorie burn and energy levels.

No extremes.
No silly hacks.
Just things most people can actually stick to.

👉 One is about eating a more satisfying lunch
👉 The other is about gamifying everyday movement

Both are aimed at making weight loss feel easier rather than harder.

If you fancy a quick read, you can check out the article here or via the link in my bio:
https://www.shefinds.com/collections/burn-calories-midday-habits/

And a big thanks to SHEfinds for the feature 🙌

Discover the two easy midday habits that can help you burn more calories, only on SheFinds.com

30/12/2025

January is where a lot of people fall into the all or nothing trap.

New year, new me thinking often leads to trying to fix everything at once. Cutting calories too low, banning foods, training every day, and putting huge pressure on yourself to be perfect. It usually feels motivating for a week or two, then life kicks in and the whole thing unravels.

This isn’t because people are lazy or lack discipline. It’s because the plan is too big, too fast, and usually driven by guilt rather than structure.

A better January approach is quieter. Fewer changes, done consistently. One or two eating habits, a realistic movement routine, and removing the pressure to undo December. Slow and steady almost always wins, even if it doesn’t feel exciting.

If you want a lot more detail on why January all or nothing thinking backfires and how to approach the new year in a way that actually lasts, I’ve written a full blog on this.

Go to the link below 👇
https://www.simongpt.co.uk/how-to-avoid-the-january-all-or-nothing-new-year-new-me-trap/

And if having a coach in your corner to keep you on track and support you when things wobble would help, that’s something I offer too. You can DM me or visit www.simongPT.co.uk

29/12/2025

Does caffeine help you lose weight? The honest answer is yes and no.

Caffeine doesn’t burn fat or magically speed up weight loss, but it can support it indirectly by helping with energy, focus and sometimes appetite. The flip side is that it can also disrupt sleep, increase anxiety or drive hunger later in the day, which can make weight loss harder without people realising why.

How caffeine affects weight loss is highly individual. For some people it’s genuinely helpful. For others it quietly undermines progress through sleep and appetite disruption.

If you want a much more detailed breakdown of how caffeine affects metabolism, fat use, appetite and sleep, I’ve written a really in-depth blog on this to help you understand how to use it properly.

Head to the link below 👇
https://www.simongpt.co.uk/does-caffeine-help-you-lose-weight/

Find out if caffeine helps you lose weight, how it affects appetite and metabolism, and how to use it without disrupting your sleep.

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.