Structured Nutrition Plans
Achieving weight or body shape goals via a program which is
Personalised, Flexible, Effective & Sustainable

A healthier diet & exercise could transform your life.

Nutrition plans are provided for weight loss goals, weight gain, lean muscle gain or body recomposition.

I calculate your optimum daily calorie intake and macronutrient targets and these are used in conjunction with appropriate healthy food choices.

I do not prescribe rigid and highly restrictive meal plans, which are often unrealistic and tend to generate only very short term results. Instead, my programs are designed to be both straight forward and flexible taking into account your likes/dislikes and lifestyle etc. This will equip you with the knowledge and confidence to not just achieve your weight goal, but to to maintain your desired weight and/or body composition and avoid the typical binge/restrict cycle which aside from being demoralising, rarely results in long term success.

The program can vary in length depending upon your goals and can be delivered online or in person. An outline of some of the topics and information that may be covered are as follows:

Nutrition

• • Nutrition principals – balanced diet/carbs/protein/fats/fibre/alcohol. Which foods to prioritise and which to avoid. How to plan and adapt meals and recipes.
  • Goal Setting – Specific, Measurable and Achievable.
  • Metabolism – what is it and why it’s one of the keys to sustainable weight loss. How you can manipulate it to achieve your goals.
  • Food Diary – understanding your diet and eating habits and why just eating “less” doesn’t usually lead to sustained weight loss.
  • Body Composition – the difference between weight loss and fat loss.
  • Energy balance – Calories in VS Calories out. Comprehending the caloric value of foods and calculating the calories you need to achieve your goals.
  • The use of technology/apps
  • The difference between discipline and motivation and how to maintain both. The cumulative effect of small changes.

Examples of Information and Fact Sheets:

• What makes a good diet
• Motivation
• What are calories
• Planning for small Changes
• Self Control Techniques
• The importance of your metabolism
• Food Labelling
• Glycemic Index
• Non-exercise activity (“NEAT”)