Nutritional & Dietary Advice:

If you are struggling to lose weight with fad diets that just don’t work, speak to me and together we can make simple changes that really work. I offer a comprehensive nutrition and weight management programme looking into your diet and lifestyle.

I will create your personal nutrition plan tailored to your personal requirements. Traditional diets don’t work as they are not targeted at you personally. My nutrition plan will address your lifestyle and your personal statistics. We will discuss your current diet and lifestyle, I will provide you with a food diary so that I can analyse your current diet and understand your eating habits, where you will learn how to make simple, long-term changes with my support and guidance.

Your consultation includes a physical and lifestyle analysis to determine your energy needs. From here I can calculate your dietary requirements and energy deficit required in order to achieve your goals and keep it off.

Lose weight and feel great

After the age of 30, the average person gains 10lb of fat and loses 5lb of muscle mass each decade. A diet rich in lean protein such as oily fish, chicken, eggs, nuts, seeds and pulses, kick starts the metabolism. Combine that with aerobic and strength training and it can increase muscle mass and improve the bodies ability to balance blood sugar, helping you to lose weight.

Here is some helpful dietary advice.
Get into a routine of eating three small meals a day and two healthy snacks.

• Never miss breakfast
• Eat small portions. If you eat more than 500-700 calories at one sitting your body will store any excess calories as body fat.
• Portion control – use a smaller plate, you will automatically put less food on your plate
• Eat protein with every meal
• Snack on fruit early in the day and protein (e.g. nuts or natural yogurt) later in the day, you will use up the sugar in the fruit as energy.
• You do not need to feel stuffed, it takes 15 mins for your brain to register that you are full, so if you still feel hungry after a meal, leave it 15 mins and see how you feel. Your stomach should only be the size of your fist, it may take a while to shrink, so be patient
• Stay away from all processed food. Processed food has all the nutrition cooked out of it, if your body lacks the good nutrients you will always be craving more.
• Your body needs some fats – healthy nut and fruit based fats are the best
• Eat natural yogurt and cheese as you need the calcium, though remember portion size, 50g of cheese is a great snack food
• Home cooked foods are best, as you know exactly what ingredients you have used; processed food can have a lot of sugar and salt.
• Try to make these simple substitutes to avoid the hidden sugars;
  • quinoa instead of rice
  • salad or pulses instead of pasta
  • seeds or nuts instead of bread
  • butter beans or green veg instead of potatoes
• Eat healthy protein like fish and chicken, don’t buy shop marinated foods
• People who write down what they eat within a food diary lose more weight
• Stay away from fizzy drinks even low calorie, as they can cause sugar cravings
• Be prepared, have healthy food available