PESONALISED NUTRITION FOR FAT LOSS
16-week all-inclusive online coaching
When it comes to diet, there is no one-fits-all solution. We all have different genes, gut bacteria, upbringing, habits, food preferences, metabolisms and life circumstances. Lose weight for good with an experienced specialist, who takes this into account.
NO GUESSING ELEMENT
Informed by latest scientific advances in nutrition, psychology, neuroscience and physiology.
Instead of dictating you what to eat and when to train, I explain you the ins and outs of the program. You get equipped to do it on your own, after the program is over.
I've been there and I know it is not your fault. Anything that is done for weight loss should be done form the position of loving kindness towards yourself
THIS PROGRAM IS FOR YOU
you are fed up with working hard and not seeing results you deserve
you are tired of gaining and losing weight whether it is 3-5 kg or 10-20 kg.
you feel like sometimes you lose self-control when food is around
you overeat in particular situations: stress, staying alone or work overload
diets do not work
diets work but only for some time
you can’t stick to diet for long enough to see tangible results and keep them
STEPS, INSTRUMENTS, RESULTS
We always start with an interview where we discuss your current situation, what results you can expect from my program and what effort you will have to put in. As a result of this interview, we both will see if my program is for you.
During 16 weeks I guide you through the steps (below), answer all questions, and support you via messenger
MODULE 1. DIAGNOSTICS
Video-call: I explain how to track weight and fat so that you can see a true picture of your progress. This is your first step towards understanding weight fluctuations. I explain how to track your food intake. Written instructions and checklist follow. I go through 2-5 days of your records to make sure that we are on the same note.
I ask you about your eating patterns, favourite foods, weaknesses, situations you overeat, your everyday activities, and types of exercise you do if any. All further actions will be determined by this.
I send you a document with generic nutrition recommendations, based on the latest and most reliable research findings so that you get an understanding of the big picture.
Diagnostic period. For 2-3 weeks, you record your food. The task is to eat and keep weekly activity as you would do (and enjoy) long-term. At this stage, we do not aim to lose weight yet.
you are crystal clear about how to record food correctly and it does not take a long time to record it anymore. Most people start losing weight at this stage!
you understand how weight may fluctuate on a daily basis and how to track progress correctly (weight loss vs fat loss)
you get a clear picture of the best nutrition knowledge to date
MODULE 2. DESIGNING YOUR PERSONAL FAT LOSS SYSTEM
Video-call. What is your fat-loss goal: where you are at and where you want to be in the next 3 months. I make sure it is realistic and sustainable.
Based on the data from the diagnostic period, I develop your personal nutrition plan. I explain the reasons behind every action and number. This includes calculation of how many calories you should eat to maintain weight, how much you should eat to lose weight, and fat, protein, and carbohydrate breakdown. Don’t worry, if you are not a professional athlete, you can have lots of flexibility here.
I prepare and send you a personalised sample 3-day meal plan.
Based on your current activity levels, job, personal life, and time availability I recommend the activity that suits your goals best. It is not only about exercise. Many of my clients lose weight without changes in their exercise routine and even without exercise at all. Some even decrease(!) the amount of exercise activity and still lose weight. But exercise makes everything better.
your nutrition plan is designed to allow flexibility and hence better adherence
physical activity, calories, and macronutrients are prescribed to minimise metabolic adaptations to diet (when we diet, our hormonal profile changes in a way that inhibits further fat loss. There are ways to address that)
the meals are balanced to minimise blood glucose fluctuations. This helps to reduce hunger and cravings
you cut out inefficient activities from your busy schedule and leave only the most necessary for your goals and those you enjoy and have time to do
your exercise routine works FOR your hormones, not against them
you understand how and when the fat burn is actually happening
you know exactly how much weight you want and can lose and how long it will take (weight loss vs fat loss) - it gives you clarity and a sense of control
MODULE 3. SUSTAINABLE FAT LOSS STARTS
Video-call. You read the Fat Loss System document beforehand, ask questions, I explain every single detail of the plan.
I give you tips and tricks on how to decrease hunger under calorie deficit, how to cope with cravings and what to do when going out. Yes, blood sugar, insulin, and other hormones matter. And so does mindfulness.
You are eating according to the plan, tracking food and weight for the next 2-3 weeks, and watch your waistline decrease.
you lose 1-4 kg of fat in these 2-3 weeks and become calorie tracking ninja – records take 5 minutes every day
you will see how you can eat carbs at night (if you want to) and still lose weight
you will see how you can go out (in moderation) and still lose weight
you can actually stick to the diet long-term!
you find out what foods trigger cravings and make you feel bad
you start eating foods you banned before
MODULE 4. ADJUSTMENTS AND RESPONSE TO METABOLIC ADAPTATIONS
Video call. I re-assess nutrition and activity and make changes if needed. It will depend on how fast you lost weight, how comfortable have the diet been for you, your hunger levels and if you exercise, how was your performance. We re-assess your exercise and non-exercise activity – which is the key to keeping the weight off.
We keep tracking and adjusting: this is extremely individual for everyone and new behaviours need time to settle in your brain.
some will have to slowly start increasing calories while still losing weight
some will need to dial up exercise or non-exercise activity
some will have to work on cravings and changing food attitudes
Working on this may take another 4-6 weeks
you keep losing weight or maintain the new weight
you are more relaxed about food and feel confident in any situation
you know why a plateau may happen when to expect it, and what to do with it.
MODULE 5. DEVELOPING A LONG-TERM PLAN
I explain the longer-term strategy: how to minimise decrease in metabolism as a result of a diet, how to always stay on track, how fast to continue losing weight and where to stop. We plan diet breaks and I explain strategies for holidays, celebrations, social events.
What to do in the periods of life where there is no opportunity to exercise or move much and how you can further speed your metabolism up via improving strength and everyday activity.
you keep losing weight safely or you maintain new healthy weight
you are able to maintain weight in the long term while living social life and enjoying your favourite food
your cravings decrease and you deal masterfully with those that still arise
you are able to calculate your own calorie requirements depending on current goals and lifestyle