In this episode of Big Fellas, Darren and Mark explore one of the toughest stages in any weight loss journey, the final hurdle.

They discuss the psychological and physical challenges that come with trying to lose those last few stubborn pounds, using the story of a listener named "Dave", who has already lost an incredible six stone but now struggles to shed the final one to reach a healthy BMI.

The lads dive into why progress often slows down near the end, how the body adapts to lower weight, and what adjustments can help break through plateaus. They talk about the need to recalibrate your diet, increase activity levels, and pay attention to the mindset shifts required when the scale seems stuck.

It’s an honest look at the mental side of weight loss, how compliments and external validation can both motivate and distract, and why staying focused on your personal goals matters most. With practical advice and real talk, this episode will help anyone facing the “last stone struggle” find a smarter, more balanced way forward.

Key Takeaways:

• Losing the final bit of weight is often the hardest part of the journey.
• Hitting a plateau is normal and requires strategy adjustments to overcome.
• Caloric needs decrease as you lose weight; the diet must adapt accordingly.
• Increasing physical activity can help restart progress.
• External validation can be motivating but also mentally challenging.
• Seeking expert advice or support can make a big difference at this stage.

🎯 Sponsored by Man v Fat

Join a community that helps you stay motivated, supported, and accountable. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

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In this uplifting episode of Big Fellas, Darren and Mark chat with Alex Whelan, who shares his incredible journey from 130 kilos to a healthier, happier life, losing 4.5 stone along the way. His story is proof that with the right mindset and tools, anyone can turn their fitness goals into reality.

Alex opens up about how the Couch to 5K programme became the turning point in his journey, transforming his initial dislike for running into a genuine passion. He explains how running, paired with better nutrition and accountability, helped him not only lose weight but also rediscover confidence and mental clarity.

The conversation highlights the balance between diet and exercise, the importance of celebrating small wins, and the value of community support through initiatives like Parkrun. Alex’s story serves as a reminder that progress doesn’t have to start with perfection; it starts with taking the first step.

Key Takeaways:

• Alex lost 4.5 stone after starting his journey at 130 kilos.
• The Couch to 5K programme transformed his approach to running and fitness.
• Sustainable weight loss comes from combining exercise with dietary accountability.
• Celebrating small wins helps maintain motivation and consistency.
• Community-based activities like Parkrun provide encouragement and support.
• Calorie tracking and mindful eating are key to long-term success.

Find out about Couch to 5K here:

There are many providers of Couch to 5K Alex used the Adidas app. However, you can find more information here: https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/ The NHS offers the app for free.

🎯 Sponsored by Man v Fat

Join a community that helps men stay accountable, motivated, and supported. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/

In this relatable and motivational episode of Big Fellas, Darren and Mark tackle one of the toughest parts of any weight loss journey: the plateau.

Mark opens up about his own recent experience of feeling deflated after seeing no movement on the scale, even while sticking to his routine. It’s an honest conversation about the emotional side of weight loss, and how easy it is to lose motivation when the results seem to slow down.

Together, Darren and Mark explore why plateaus happen, how to recognise them as a normal part of the process, and what practical steps you can take to push through. They discuss the importance of zooming out, looking beyond the scales and focusing on other indicators of progress like energy levels, body measurements, and overall health.

With a focus on mindset and resilience, the episode reinforces the “1% better every day” approach, proving that consistency, reflection, and patience are what really lead to long-term success.

Key Takeaways:

• Weight loss plateaus are completely normal and part of the process.
• Focus on overall progress, not just the number on the scales.
• Review your eating habits and exercise plan for small, effective tweaks.
• Track alternative metrics like body measurements and energy levels.
• Stay patient and persistent — consistency wins over time.
• Lean on community and support to stay motivated during setbacks.

🎯 Sponsored by Man v Fat

Join a community that helps you stay accountable and motivated on your journey. Sign up for Man v Fat today with code BIGFELLAS and get £1 registration:

👉 https://manvfatfootball.org/