Fat Loss
NewU articles on fat loss. Practical fat loss, training, and coaching from Ryan Spiteri.
The Macro Ratio That Actually Works When You Eat Out 10 Times a Week
Men who travel for work can stay in a consistent fat loss deficit while eating out 10 times a week — if they anchor on protein first, pre-load their macro budget before the meal, and use a handful of reliable estimation tools instead of chasing perfect tracking.
How Many Calories Should a Dad in His 40s Actually Eat to Lose Fat?
Dads in their 40s don't fail at fat loss because they lack discipline — they fail because no one has given them a specific calorie target built around their actual TDEE, sleep debt, and stress load.
The 'Just Want Abs' Roadmap: From Soft to Visible in 12 Weeks
Visible abs in 12 weeks is achievable for most men between 30-42 — but it's a fat loss problem first, not a core training problem, and most guys waste 10 of those 12 weeks doing the wrong thing.
The 80/20 Rule for Dieting: What to Be Strict About, What to Relax On
The 80/20 diet rule only works if you're strict about the right 20% — your calorie target and protein — while genuinely relaxing on everything else, not using 'flexibility' as a cover for consistent undereating on nutrients or overeating on weekends.
How to Adjust Your Macros When You Travel Most Weeks
Frequent business travelers don't fail at macro tracking because the road is too hard — they fail because they're using a system built for someone who sleeps in the same bed every night.
The Fat Loss Plateau Playbook: 5 Things to Check Before Cutting Calories Again
Most fat loss plateaus in trained men aren't caused by eating too much — they're caused by underreported intake, metabolic adaptation, or a deficit that was never as large as assumed, all of which require diagnosis before any further calorie cuts.
Calorie Counting vs Macro Tracking: Which Actually Works for Busy Guys?
A man in a suit checking a nutrition label at an airport food court, phone in hand, surrounded by fast food options and departure boards.
How Long Does It Actually Take to Get Visible Abs?
A man at 20-25% body fat standing in front of a mirror, realising visible abs are 3-6 months of consistent deficit eating away — not years, not magic, just numbers.
The 4-Week Fat Loss Reset for Dads Who've Been Saying 'I'll Start Monday' for Years
A dad in his late 30s standing in the kitchen at 6am, kids eating breakfast around him, holding his phone showing a macro tracker — looking focused, not frazzled.
Why Most People Fail at Fat Loss (And the Simple Fix)
Most people approach fat loss the same way. Cut carbs. Stop eating bread. Avoid anything that tastes good.
The Truth About Supplements for Fat Loss: What Works and What Doesn’t
The global weight loss supplement market was worth $33 billion in 2023. Most of that money is spent on products that have weak evidence at best, and are actively useless at worst.…
Intermittent Fasting for Men: Does It Actually Work for Fat Loss?
Intermittent fasting (IF) has had more coverage in the last decade than almost any other dietary approach. It’s been credited with everything from fat loss to longevity to mental c…
The Best Protein Sources for Fat Loss (Ranked by Satiety and Value)
Protein is the one macro that earns its calories twice over. It builds and preserves muscle while you’re in a deficit. It keeps you fuller longer than carbs or fat gram for gram. A…
How to Track Macros Without Losing Your Mind: A Simple System for Busy Men
Most men quit tracking macros within two weeks. Not because it doesn’t work, but because they make it far more complicated than it needs to be. Spreadsheets, kitchen scales for eve…
How to Calculate Your Macros for Fat Loss (The No-BS Guide for Busy Men)
You’ve probably heard that tracking macros is the key to fat loss. And you’ve probably also tried it, got confused by the numbers, and given up within a week.