In this practical and no-nonsense episode of Big Fellas, Darren and Mark break down the six most effective weight loss strategies for 2026 — cutting through trends, hype, and social media noise to focus on what actually works.

At the heart of the conversation is the one principle that still underpins all successful weight loss: a calorie deficit. While it might not be exciting, Darren and Mark explain why it remains the most reliable and scientifically proven method for losing weight. From there, they explore different ways men are achieving that deficit, including intermittent fasting, low-carb and keto-style diets, high-protein whole foods, and exercise-led fat loss.

The episode also tackles the growing role of medical weight loss interventions, discussing where they can help and why they must be paired with lifestyle change to be effective long-term. Drawing on their own experiences, Darren and Mark offer balanced, realistic advice to help listeners choose an approach that fits their lifestyle, mindset, and goals as they head into 2026.

This episode is ideal for anyone who wants clarity, structure, and a grounded plan to move forward with confidence in the year ahead.

Key Takeaways:

1. A consistent calorie deficit remains the most effective method for weight loss.
2. Intermittent fasting can work well if nutrition is properly managed.
3. Low-carb and ketogenic approaches may help by shifting the body toward fat usage.
4. High-protein, whole-food diets support satiety and muscle preservation.
5. Exercise-led fat loss, especially through team sports, boosts motivation and consistency.
6. Medical weight loss options can support results but must be combined with lifestyle change.

🎯 Sponsored by Man v Fat

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In this New Year’s Day special of Big Fellas, Darren and Mark kick off 2026 with a powerful conversation about the one thing that determines long-term weight loss success more than diet plans or gym routines: mindset.

They’re joined by Dr. Sheheryar Banuri, a Dean and Lecturer at Cambridge University, whose work sits at the intersection of mindset, decision-making, and behavioural economics. Dr. Banuri explains why weight loss isn’t about willpower alone, but about the thousands of small decisions we make every day — often when our mental energy is already drained.

The discussion explores how habits are formed, why motivation comes and goes, and how understanding emotional vs rational decision-making can radically improve your chances of success. Dr. Banuri introduces the concept of choice architecture — shaping your environment so the healthier option becomes the easier option — and explains why breaking big goals into simple daily actions is the real key to sustainable change.

This episode is a must-listen for anyone who wants to start 2026 with clarity, confidence, and a smarter approach to weight loss that actually lasts.

Dr. Banuri is also the author of The Decisive Mind, a book that explores how we make decisions under pressure, why we often choose short-term comfort over long-term benefit, and how to design better systems around ourselves to consistently make the right choices.

Rather than relying on motivation, the book focuses on practical strategies to reduce decision fatigue, manage emotional triggers, and build habits that support long-term goals — making it especially relevant for anyone serious about weight loss, health, and personal development in 2026.

👉 You can find The Decisive Mind here:

https://www.amazon.co.uk/Decisive-Mind-Right-Choice-Every-ebook/dp/B09ZQJZ9NK/

Key Takeaways from this episode:

1. Mindset plays a critical role in successful, long-term weight loss.
2. Weight loss is driven by daily decisions, not bursts of motivation.
3. Emotional decision-making often undermines health goals without us realising.
4. Structuring your environment can make healthier choices easier.
5. Different types of motivation can be harnessed at different stages of a journey.
6. Breaking big goals into small, daily actions leads to sustainable success.

🎯 Sponsored by Man v Fat

If 2026 is the year you want structure, accountability, and real momentum, join Man v Fat and surround yourself with men on the same journey.

👉 https://manvfatfootball.org/

In this festive episode of Big Fellas, Darren and Mark tackle a question every man on a weight loss journey faces at Christmas: should you relax and enjoy it, or stay disciplined to protect your progress?

The lads take opposing views, with Mark arguing that Christmas is a time to switch off, enjoy the food, and not beat yourself up over a short-term break from routine. Darren, on the other hand, urges caution, explaining how overindulgence can make January far harder and derail momentum that’s taken months to build.

Through honest debate and personal experiences, they explore the realities of festive eating, the mental impact of “all or nothing” thinking, and why self-awareness matters more than rigid rules. Rather than prescribing one right answer, this episode encourages listeners to choose an approach that suits their personality, habits, and long-term goals.

Whether you’re aiming to maintain control or simply avoid undoing all your hard work, this episode offers a practical perspective, reassurance, and a sustainable mindset for navigating Christmas without guilt.

Key Takeaways:

• Christmas presents real challenges for men trying to manage their weight.
• Mark believes enjoying the festive period can support a healthier mindset.
• Darren warns that unchecked indulgence can make restarting harder in January.
• There’s no one-size-fits-all approach — self-awareness is key.
• Staying hydrated and making conscious choices can reduce damage.
• A sustainable mindset around food is more important than short-term perfection.

🎯 Sponsored by Man v Fat

Looking for structure and support to stay on track all year round? Join Man v Fat and build healthy habits that last beyond Christmas. Sign up today with code BIGFELLAS and get £1 registration:

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