The traditional approach to weight management has centred around calorie counting, with the belief that a simple calorie deficit leads to weight loss. However, this perspective is oversimplified and fails to account for the complexities of our bodies. Research has shown that the relationship between calorie intake and weight loss is not linear; calorie restriction can also lower our basal metabolic rate (BMR) by reducing body temperature and heart rate. As a nutritional therapist, I want to emphasise that weight management is far more nuanced. Rather than focusing solely on calorie intake, improving BMR — by making the body more efficient at burning calories — and understanding the multifaceted factors (discussed below) that influence weight loss are crucial for sustainable weight management and overall health.

Unsustainable Fad Diets: Drastic, do-it-yourself or fad diets may deliver short-term rapid weight loss but are hard to sustain and often lead to nutrient deficiencies, metabolic slowdown, and the loss of lean muscle mass. Additionally, these one-size-fits-all methods rarely consider individual variations in metabolism, hormonal balance, gut health, or personal circumstances. Their restrictive nature makes them unsustainable, resulting in weight regain. As a nutritional therapist, I empower my clients towards a realistic, science-backed and long-lasting approach to weight loss that takes into account your unique physiological and lifestyle needs.

Blood Sugar Imbalances: Fluctuating blood sugar levels can lead to increased hunger, food cravings, and energy crashes, making it difficult to maintain a balanced diet and stable weight. Insulin resistance, where the body becomes less responsive to insulin, can disrupt the body’s ability to utilise glucose and can lead to fat storage, particularly around the abdomen, and further metabolic complications. Navigating through blood sugar imbalances requires a personalised nutrition and lifestyle plan that is aimed at restoring balance, while educating you how to nourish your body with balanced, nutrient-dense meals that help control appetite, reduce cravings, and keep you fuller for longer.

Thyroid Health and Sex Hormone Imbalances: The thyroid gland and sex hormones significantly influence metabolism and weight. Issues such as hypothyroidism, hormonal shifts due to menopause (reduced oestrogen), andropause (reduced testosterone), or conditions like PCOS (oestrogen dominance) can disrupt metabolic processes, appetite, and fat distribution. A personalised nutrition plan that addresses these hormonal patterns, along with targeted testing (such as blood tests, dried urine tests, or genetic testing), is often necessary to effectively manage imbalances and support weight regulation.

Gut Health: The gut microbiome, a diverse community of microorganisms in the digestive tract, plays a crucial role in weight regulation and overall health. An imbalance in gut bacteria can lead to inflammation, weight fluctuations, increased fat storage, and insulin resistance. Additionally, an unhealthy gut can disrupt hunger and satiety signals, making it harder to regulate food intake. Supporting gut health with targeted prebiotics, probiotics, and fibre-rich foods helps restore balance, improves nutrient absorption, and fosters an environment conducive to effective weight management.

Stress and Sleep Quality: Chronic stress elevates cortisol levels, leading to increased appetite, cravings, and abdominal fat accumulation. Poor sleep exacerbates this by disrupting hunger hormones like ghrelin and leptin, increasing appetite and reducing satiety. When creating personalised plans for my clients, I always take into account the impact of stress and sleep. Managing stress through lifestyle factors that work for each individual, along with ensuring quality sleep, is key for effective weight management.

Exercise Regime: The type, intensity, and consistency of exercise play a vital role in maintaining muscle mass, boosting metabolism, and supporting overall energy expenditure. A balanced approach that includes strength training and cardiovascular exercise and aligns with your unique physiology can optimise your weight loss efforts.