Healthy Weight Loss Without Hunger

Healthy Weight Loss Without Hunger

The course shows how to plan weight loss based on current science so that clients don’t feel constantly hungry, keep their energy and muscle mass, and maintain their results long term. The programme combines appetite physiology, practical meal planning and nutritional psychology.

Course programme

Module 1. The physiology of weight loss

• energy balance and real energy needs
• metabolic adaptation – why weight loss “stalls”
• the role of muscle and activity (NEAT) in maintaining results

Module 2. Satiety and appetite regulation

• hunger and satiety hormones (ghrelin, leptin, GLP-1, PYY)
• energy density of meals
• the role of protein, fibre, water and meal volume
• glycaemic index and load and hunger attacks

Module 3. Planning a satisfying meal plan

• how to build low-energy-density meals
• meal timing across the day
• healthy snacks and swaps
• meal plans for busy people

Module 4. Weight loss without the yo-yo effect

• rate of weight loss and maintaining results
• diet breaks and coming out of a deficit
• a weight-maintenance plan

Module 5. Nutritional psychology and habits

• emotional eating and snacking
• building habits in small steps
• motivation and dealing with relapse

Module 6. Working with clients

• consultation and baseline assessment
• setting realistic goals
• monitoring progress
• when to refer a client to a doctor

✔ specific protocols – case studies ✔ base meal plan templates ✔ supplementation guidelines ✔ working with clients and personalising the diet