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Eating More vs Eating Less: Which Is Better for Fat Loss?
Eating less food does not automatically mean eating fewer calories, and eating more food does not automatically mean eating more calories. Understanding this distinction is often the turning point for people who feel stuck.
Coach Alan
Jan 137 min read
How Can I Reverse My Menopause Weight Gain? A Practical, Evidence-Informed 2026 Guide
Quick Answer Yes, menopause weight gain can be improved. For many women, weight gain during perimenopause and menopause is driven by hormonal changes, muscle loss, increased stress, poor sleep, and often eating too little rather than too much. While old dieting methods often stop working, focusing on strength training, adequate protein, proper fuelling, and stress management can help reverse fat gain and restore energy over time. Introduction If you’ve gained weight during pe
Coach Alan
Jan 26 min read
Positive Actfirmations: Why Action, Not Words Alone, Creates Real Change
Introduction Positive affirmations have become a popular tool in self-development, therapy-adjacent spaces, and the health and fitness world. You are often encouraged to stand in front of a mirror and repeat phrases such as “ I love my body ,” “ I am confident ,” or “ I am disciplined ,” with the promise that saying these words often enough will eventually make them true. For some people, this approach feels uplifting. For others, it feels hollow, frustrating, contradictory o
Coach Alan
Dec 30, 20256 min read
Signs You’re Under-eating and Slowing Your Metabolism
Quick Answer If you’re constantly tired, hungry, cold, irritable, or stuck at a fat loss plateau despite eating very little, you may be under-eating. Chronic calorie restriction can lead to metabolic adaptation ( or adaptive thermogenesis) , where the body conserves energy by reducing expenditure ( Fothergill et al., 2016 ) . This does not mean your metabolism is “damaged”, but it does mean progress can stall until intake and training are better balanced. Introduction In the
Coach Alan
Dec 22, 20255 min read
What Does Body Confidence Mean?
Body Confidence Starts With Trust, Not Weight Loss When people talk about body confidence, the conversation usually ends up in the same place. Weight loss. Appearance. Before and after photos. But that is not where real confidence comes from. In fact, the word confidence itself points us in a very different direction. As a self-confessed word nerd and a coach, I recently looked into where the word comes from. What I found reframed how I think about body confidence entirely,
Coach Alan
Dec 19, 20255 min read
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