Introduction

Welcome to the course

Goal setting & positive affirmations

How to set achievable goals in weight loss

Goal setting check list

Understanding the why of your goals

Weight loss affirmations

Assessing your food

2 week food diary

Understanding your TDEE & Calorie Deficit

Your total daily energy expenditure (TDEE)

Energy balance – calories in vs calories out

Quality of calories

Importance of Protein

Macronutrients and calories

Working out your calories to lose weight

Weighing your food and yourself

Knowing your portion control

Protein

Reasons to include protein

Working out your protein intake

Breakfast protein ideas - smoothie

Eggs for breakfast

Fish and their protein levels

Protein rich foods

Eating a balanced diet

What does a balanced diet mean?

What vegetables to include

Carbohydrates and starchy vegetables

Why you need full fat

The "one colour" client food diary

Your shopping

Clearing out your cupboards

Foods to buy instead

Sugar!

Why you need to reduce sugar

The science behind sugar

What sort of foods contain sugar

How to reduce your sugar levels

Alcohol

Reducing alcohol

Calorie count in various drinks

Extra resources

Handouts in one place

High protein smoothies

Weight loss ebook

Immune support recipes

Vitamin B & High Protein recipes

21 day programme

Help to encourage others

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