Personal Weight Loss Plan
Would you like to build a personal weight-loss plan?
Have you tried any of; Weight Watchers, Slimming World, The Fast Diet 5:2, Atkins or Low Carb diet, or all of them? Get the facts. What causes weight gain? How the body stores Carbs, Fats and Proteins. Your ideal weights and body composition assessments.
Check out our weight-loss plan.
Create Your Own Personal Weight-Loss Plan
Our strategy will empower you to build your own personalised weight-loss plan based on your individual needs.
You will receive;
- Email support whenever you need it for 12 weeks
- 4, 8, 12-week reviews
- Access to a Facebook group in which you can ask questions, share tips and information with other students, and support one another
Join me, Steve Walsh for an interactive online personal development that will teach you everything you ever wanted to know about weight-loss? How to fine tune your diet, reduce your calories and lose inches from your body?
I am a certified weight-loss advisor and have a BA (Hons) in Health and Nutrition. Together, we will assess your body’s nutritional needs and reduce your daily calories, safely ensuring a high daily fluid intake, balanced diet and activity levels higher than sedentary.
Steve Walsh
For more information and to answer any questions you may have ...
or scroll down for more details regarding the content of each level ...
The course takes place online via Zoom and consists of three levels
Why have an Ideal Weight?
The Dangers of Excess Body Fat
What Causes Weight Gain
How the Body Stores Carbs, Fats, and Proteins
Your Ideal Weight
Body Composition Assessment
Contributing Factors
Food Addiction
Good Carbs, Bad Carbs
Hunger and Hormones
Promoting Immediate Change
How to Speed Up Fat Loss
Food Intolerances and Weight Gains
Development Sessions
Building a Personal Plan
Diet Evaluation and Planning
Psychology of Weight Loss
Stress As a Weight Gain Contributor
How Not to Fail
Here's a sample of what we'll be covering in each level
Level 1 Session 1
We will cover the following topics:
The Dangers of Excess Body Fat
What Causes Weight Gain?
How the Body Stores Carbs, Fats, and Proteins
The Dangers of Excess Body Fat
Excess body fat can lead to serious health problems such as obesity, leading to conditions such as;
- Type 2 diabetes,
- Heart disease,
- Some types of cancers (breast and colon).
50 essential nutrients we all need (handout).
10 weight-loss rules (handout).
What Causes Weight Gain?
Being overweight is not about how much you eat, it's about what you eat.
- You get a higher percentage of calories from low nutrient foods, i.e. sugar, refined carbohydrates and non-essential fats.
How the Body Stores Carbs, Fats, and Proteins
The body stores Carbs/fats in three ways; as glycogen in the liver and muscles, as fat as adipose tissue and as amino acid in muscles.
- For every 1g of fat/glycogen the body stores 3g water.
- Protein forms muscle and organ tissue and can be broken down to release energy. Here are a few examples.
- 10-15% of your total calories should be protein.
- Or 0.8 gram x your weight in kilos.
- Or age 40-50 1.1g-1.5 gram per kilo.
The body can’t store protein, after muscle capacity all extra protein is stored as fat.
For more information and to answer any questions you may have ...
Level 1 Session 2
We will cover the following topics:
Your Ideal Weight
Body Composition Assessment
Your Ideal Weight
How to set a weight-loss goal, calculating how long this could take to reach the target (handout).
How to calculate your ideal weight using:
- BMI and Ideal Weight calculator (handout)
- Wrist measurement
- Hamwi and Longevity formula
- Goal-settings strategies
Body Composition Assessment
Body Weight and Body Composition.
- Weight
- Waist circumference (handout)
- Body composition
Determine fat percentage.
- Weight measurements are inexpensive and are easy to take but do not show how much of the weight is fat and where the fat is located.
- Muscle mass weighs three times more than body fat per cubic inch.
- Fat distribution pattern, where is your fat are you apple or pear shape?
- Waist to Hip ratio calculator.
- Body fat classification, men and women (handout).
Blood Pressure.
- Hypertension.
- Hypotension.
For more information and to answer any questions you may have ...
Level 2 Session 1
We will cover the following topics:
Food Addiction
Good Carbs, Bad Carbs
GI (Glycemic Index) Foods
Hunger and Hormones
What is your metabolic rate or how many calories can you burn per day before you put weight on? It’s time to calculate your exact numbers.
Food Addiction
Food addiction scale, here we discus 10 questions related to food addiction and rate them 1-4, total up and see your precise dependency on food.
- Minimising the addictive response can reduce calorie intake and promote weight loss.
Good Carbs, Bad Carbs
Sugar is a carb; starch is a carb and fibre is a carb.
- Sugar travels in the blood stream.
- Bad Starch: potatoes.
- Good Starch: whole grain and beans, these are digested more slowly and don’t boost blood sugar.
- Fibre a carb with zero calories, making you feel full without adding calories.
GI (Glycemic Index) Foods
Low GI foods are rated on how high they increase your blood sugar compared to pure sugar (glucose).
- A low GI diet promotes sustainable weight loss.
Eating low GI meals increased the gut hormone production GLP-1 leading to the suppression of appetite and the feeling of fullness.
Hunger and Hormones
A calorie is a calorie too many make you fat.
- Weight gain isn’t caused by eating more it is caused by eating the wrong type of food.
Sugar impacts the brain just as much as your waistline.
- Making us store fat and feel hungry at the same time.
- Sugar blunts the reward centre in the brain.
The insulin hormone makes us fat, when we produce more insulin reacting to a blood sugar high, the job of the insulin takes the calories (energy) and stores them in fat.
The leptin hormone produced in your fat (abdominal) tells your brain you are full.
A high fructose (sugar) diet leads to leptin resistance and weight gain, opposed to a high fat, high calorie diet.
High fructose sweeteners to avoid.
Recommendations for clients.
For more information and to answer any questions you may have ...
Level 2 Session 2
We will cover the following topics:
Promoting Immediate Change
How to Speed up Fat Loss
Food Intolerances and Weight Gains
Promoting Immediate Change
Here in the U.K., we don’t eat enough fibre especially in fruit, our daily intake recommended is adults male 30 gram and female 21 gram.
- 15 pillars of weight loss, why they are important.
- Daily action tracker.
- Food diary Tip Sheet.
Dieters who write down everything they eat each day lose twice as much weight as those who don’t.
How to speed up Fat Loss
You can speed up fat loss by increasing your metabolic rate, one way to increase your metabolic rate is through regular exercise. The more muscle you have, the more calories you burn, therefore increasing your metabolic rate and speeding up fat loss. Calories per activity (handout). Exercise helps in two ways aerobic exercise fat oxidation (fat burning) and muscle strengthening maintain muscle mass the more muscle the more calories burnt, muscle burns calories 5 times faster than other exercise.
- Heart rate calculator.
- Fitness tracker.
Food Intolerances and Weight Gain
Food intolerance check.
- Digestive.
- Diet.
- Symptoms.
When fat is not fat, called false fat excess water trapped in your tissues this contributes to abdominal bloating.
- Food allergy or intolerance.
- What is gluten.
- Coeliac disease symptoms.
For more information and to answer any questions you may have ...
Level 3 Session 1
We will cover the following topics:
Building a Personalised Plan
Diet Evaluation and Planning
Building a Personalised Plan
How to plan a personalised weight loss diet step by step weight reduction plan. We calculate your exact reduction in calories, grams and for carbs, fats and proteins which represents a balance daily diet. The chart shows you how many grams you require per day of carbs, fats and proteins.
The key to successful body fat loss is to cut your total dietary calories by 20% – 30 %
.
- Five principles of low-fat eating (handout).
- Nine principles of low-GI eating (handout).
Diet Evaluation and Planning
The weight loss formula has shown to promote sustained fat loss, including calorie reduction, adequate quality calories (such as low GI foods) low in saturated fats, high in fibre plus increased quantity of food eaten.
What is energy dense food? and practical strategies for overeaters.
- Daily Food Diary (handout).
7-day dietary survey (includes the weekend). Extended recording times allows for a more reliable analysis of a client’s normal diet and nutrient intake.
Can we do some swaps, we take a look at your food diary. Let’s take a look at a sample fluid intake assessment.
- Eatwell Guide (handout).
- Weight Loss Food Pyramid (handout).
- What’s a Portion (handout).
For more information and to answer any questions you may have ...
Level 3 Session 2
We will cover the following topics:
Psychology of Weight Loss
Stress as a Weight Gain Contributor
How Not to Fail
Food Relationship
Psychology of Weight Loss
How does change come about? Weight loss change comes from an individual, that said conversations regarding personal awareness of health, talking lifestyle quality, longevity and benefits of weight loss, history of a heart condition, high blood pressure and diabetes may change a persons view from pre-contemplation to contemplation, from no intention to take action to intends to take action.
- Stages of Change Model (SCM) (handout).
- SCM coaching techniques (handout).
- Barriers to change and suggestions (handout).
In a one-to-one session we discuss the stages of change model and look at behavioural and cognitive processes listing five of each.
Stress as a Weight Gain Contributor
Comfort food as self-medication. Many people might be self-medicating when faced with chronic stress by eating more comfort foods containing sugar and fat, in the long term this dampens down the bodies stress hormone cortisol. Comfort food seem to be more comforting to those who are more stresses, eating high sugar, high fat calorie dense food reduces the stress response.
- Studies show that comfort foods reduce the stress response.
- Greater reported stress is associated with a greater drive to eat in: both obese and normal individuals.
- Acute stress can lead to fat gain through elevated secretion of the glucocorticoid hormone.
Let’s check your stress on our simple chart (handout)
Perceived Stress Scale Test, Results and Explanation.
How Not to Fail
Firstly, make changes you can achieve and a promise of a reward like waiting for your next meal knowing you will fully enjoy it. Or if you go for that full feeling plan for a large low-energy dense meal rather than reduced portion control. You need to develop new habits, anyone can train themselves to adopt new habits, just repeat the same action in the same situation to create an unconscious link between situation and action. New habits persist even when we are tired and don’t have the energy to exert self-control, focus on behaviours that are rewarding and repeatable.
Food Relationship
How do you feel about your food choices and the amount of food you eat; do you feel you overeat? We have a 20-question food relationship questionnaire (handout) you can complete to assess your relationship with food. Then check your score.
As a nutritionist I have a list of ways that can structure a plan, I call this my roadmap to success, 20 proven methods to provide positive support helping you succeed.
The cost for our fully guided and supported Personal Weight Loss Plan is only £525.00
There's also the option to pay in 3 instalments - interest free - via PayPal's Pay Later plan. Just select that option at the checkout.
Next Steps
If you have any questions or would like to find out more about your own Personalised Weight Loss Plan, let’s talk.
Schedule a free, 30 minute Discovery Call, which will take place over Zoom (or by phone, if you prefer).
Simply use the button, below, to check my calendar and schedule a convenient day/time and I'll look forward to meeting with you, very soon.
Alternatively, if you're ready to enroll now, you can do so by choosing an option, below.
Personal Weight Loss Plan
£525.00
Our three-month Personal Weight Loss Plan will help you Unlock the Secret to Weight Loss that Works for You ….. for Life.
In this programme you’ll be guided and supported as you take the only way to lose weight once and for all. A journey that involves no drugs, no diets, just a naturally healthy approach to achieve your weight loss goals in the short term and the long term.
During this three month plan you’ll receive three personal one hour consultations – one per month – together with 13 weeks of ongoing email advice and support to guide you, expand your knowledge and understanding and keep you on track.