KH Nutrition Coaching

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KH Nutrition Coaching

Helping serial dieters to lose weight and break the yo-yo cycle for good with happier, healthier fat loss.

30/03/2026

Giving yourself time to talk things through can make a huge difference when it comes to getting things done.

Maybe it's eating differently, building a new habit or taking that first step into the gym, it's a whole lot easier with someone giving you a nudge and cheering you on (ok, and checking up in between times!).

What's on your list that you wish you were doing but, for some reason, just can't make the next move to do it?

Whatever it might be around diet, weight loss or feeling better in yourself, I can be the nudge that gets you moving and the cheerleader celebrating your success.

Find out more here: https://www.khnutritioncoaching.co.uk/

27/03/2026

No avo? No problem!

Peas are such a brilliant alternative. A quick blast in the microwave, then pour or smoosh onto your toast as part of a very sexy and satisfying weekend breakfast.

It keeps the calories lower and the protein higher (peas are a great source). It works brilliantly without the eggs too, just add a drizzle of balsamic to keep it interesting and sprinkle some grated parmesan on top if you're feeling fancy.

26/03/2026

After waiting so long for a solution that works, you deserve to enjoy the effects of your weight loss for many years to come.

The medication will have helped with appetite and even food noise, but when the jabs end, those tricky things can come back as strong as they were before.

That's why it's so important to have a plan in place, ideally during treatment, but at least afterwards. It means you will have the tools and knowledge to be the happiest, healthiest version of yourself, living without fear of certain foods, without unhelpful eating behaviours that caused a problem in the past, and with the confidence that you can go it alone.

It might not be easy. If you need extra support for building a plan and seeing it through, I'm here to help.

To find out how, head to https://www.khnutritioncoaching.co.uk/

25/03/2026

Do you have to be hungry when you're losing weight?

Probably a bit, yep.

You can mitigate this by going for high protein, high fibre, high volume meals that fit within your calorie goals, and by making sure that your calorie deficit is sensible and manageable.

But honestly, you might have to get used to the odd rumble now and again. As long as that's all it is, you'll be fine.

For more weight loss reassurance, take a look at my blogs: https://www.khnutritioncoaching.co.uk/blog/

23/03/2026

Between June and September last year, I lost around 5kg that had snuck on due to Mr H being a great cook and me being an over-enthusiastic pasta hoover.

At the time, I reassured a sceptical client that I could keep it off as long as I kept doing what I was doing. This wasn't anything fancy, just walking plenty and not slipping back to the evening fusilli mountains.

Well, that's not exactly what happened.

I didn't cope very well with my suddenly empty nest and for October/November/December I was in a bit of a naff place. Watching portion sizes and getting out for lovely walks went out of the window and my priority was more about getting my mind better than thinking about my body.

However, now I'm feeling brighter, it's the right time to take another look at getting back to a weight range I'm more comfortable with (and of course, that is different for everyone).

So here's my plan, with the caveat that what's right for me might not be right for you at all, hence this being a rough guide not a blueprint.

To lose up to 5kg by the end of May (about 10 weeks) I will:

- aim for an average calorie deficit of 500kcal/day

- use the Nutracheck app to track what I'm eating (with interest and curiosity, not in any kind of obsessive unhealthy way)

- have most of my meals based around protein and fibre to keep me fuller and ensure I'm eating a healthy diet

- eat more lightly in the evenings, because I don't need lots of energy to fuel my night time

- have at least one walk every day, more when I can, with around 10-12k steps daily

The things I've put in place are ones I could still be doing in 6 months time. Yes, life might get in the way from time to time, but barring another dodgy episode, these actions are healthy, sustainable, realistic and enjoyable. Meaning any weight lost is less likely to come back on.

If you'd like full hands-on support with a weight loss journey, 1:1 coaching gives you the whole package, from goal setting to problem solving and milestone celebrating.

Find out more at https://www.khnutritioncoaching.co.uk/

20/03/2026

There are a few things to take into account if you're a habitual car-snacker like I was.

🥑 Is it a habit, a reflex action, perhaps some sort of reward?

🥑 Do you always choose the same sort of food (for me, it was usually the bag of giant cookies from the supermarket bakery)

🥑 Do you absolutely have to eat it now, or can you wait until you get home?

Try this next time: get home, pop the snack on the kitchen side then decide whether to eat it or not. Whether you do or you don't, you've turned an automatic action into a conscious decision, which is a brilliant step for building more positive eating behaviours.

For loads of real-world tips around managing your weight and eating well, subscribe to my emails, they're free and fabulous: https://mailchi.mp/khnutritioncoaching/subscribe

19/03/2026

This isn't like a slimming club or following a plan from a book.

1:1 nutrition coaching is the opposite to complicated/nonsensical points systems, restrictive programmes or super low-calorie regimes.

It's a highly personalised approach, looking at your life, your challenges, your preferences and your goals. Far from me telling you what to do, we work closely together so you can make lasting changes that support sustainable weight loss, whether you're taking weight-loss medication or going it alone.

To find out more and see if I'm the right person to support you, book a free, no-obligation call: https://www.khnutritioncoaching.co.uk/call/

18/03/2026

How do you measure your weight-loss progress?

Is it all about the scales or do you find other wins to be proud of? What about those behaviour-based actions, the ones that build the foundations of lasting weight loss?

These are as, if not more important to focus on. They give you immediate reasons to be proud, aren't subject to the fluctuations you'll find on the scales and show that you're moving towards something brilliant.

This is a huge part of 1:1 nutrition coaching. We find achieveable steps to take, ways to implement them and how to stay accountable. Ah yes, and we take time to celebrate because you're doing a fantastic job.

https://www.khnutritioncoaching.co.uk/

16/03/2026

How many diets have you started with that same insistence, declaring out loud "It's not a diet this time, it's a lifestyle change"?

Loads?

Me too, and each time it was as untrue as the last. The only thing I changed was to introduce weird ways of eating or more exercise than I could reasonably manage.

Why do we need a total lifestyle change anyway? I bet not everything needs starting from scratch.

Go easier on yourself. Choose one or two things that you'd like to change and start there.

13/03/2026

A cup of tea and a biscuit or three, snaffling a load of cheese & crackers or diving into a tub of ice cream... all perfectly normal ways to cheer yourself up if you need it.

But if food becomes your regular, frequent, default or only source of comfort, it can start to have an impact on your wellbeing.

In this blog, I take a quick look at what you can do if food is your usual coping strategy: https://www.khnutritioncoaching.co.uk/stop-using-food-as-a-coping-strategy/

(If you feel your relationship with food is having a significant negative impact on your life, you may benefit from seeking support from a disordered eating specialist)

12/03/2026

It's incredible how powerful a one-off, 45-minute nutrition coaching session can be.

It's super-focused, concentrating on the area that you feel is holding you back the most from feeling your best. That might be to do with energy levels, eating behaviours, weight loss, meal ideas or whatever it is you need.

The Clarity Coaching Session does just what it says, swapping confusion for clarity and giving you clear, simple steps to take straight away.

Find out more here: https://www.khnutritioncoaching.co.uk/nutrition-coaching-2/

11/03/2026

Diets can create a dependency and a lack of confidence in your own choices, making it hard to maintain your weight without them.

Stepping away from the rules of dieting can help you manage your weight and nutrition in the best way for you.

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