#606: Practical Nutrition Strategies for Fat Loss – Luke Hanna

Body composition goals, particularly bodyfat loss, are among the most common reasons people seek support from a nutritionist or health and fitness professional. While the principles are well established, the challenge is helping individuals apply them consistently in real-world conditions.

Many people struggle due to hunger, unrealistic expectations, emotional eating, inconsistent routines, or overly restrictive dieting approaches. These challenges can make fat loss difficult to sustain, even when someone understands what they "should" be doing.

In this episode, Luke Hanna discusses practical strategies for improving body composition, including food diaries, energy-density manipulation, preloads, mindful eating, and realistic goal-setting. The discussion emphasizes identifying individual barriers, collaborating with clients, and building repeatable behaviours that support both fat loss and long-term maintenance.

Luke Hanna holds a Master's degree in Obesity and Clinical Nutrition from University College London and a degree in Sport and Exercise Science from the University of Portsmouth. He currently works as a nutrition coach and personal trainer.

Timestamps:

[03:15] Interview
[05:39] Client assessment basics
[11:59] Alternatives to tracking
[13:57] Volume eating
[18:56] Preloads before meals
[22:25] Snacking and hunger types
[26:44] Habits and food environment
[30:40] Managing expectations
[33:51] Transition to maintenance
[39:09] Key ideas (premium-only)

Links:

Go to episode page (with resources)
Join the Sigma newsletter for free
Subscribe to Sigma Nutrition Premium
Instagram: @lukehannanutrition

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(642)

#619: How Much Fish Should a Healthy Diet Contain?

Most dietary guidelines recommend eating one to two servings of fish per week, often specifying that at least one serving should be oily fish. But how directly is that recommendation supported by evid...

8 Sep 1h 3min

#618: How Wellness & Optimisation Culture Can Commodify Science – Nick Tiller, PhD

Wellness and optimisation culture increasingly presents itself as "science-based". But citing studies, using technical language, or having scientific credentials does not guarantee that the underlying...

1 Sep 56min

#617: What Does Effective Athlete Support Look Like in Practice? – Gemma McGuinness

Effective athlete support requires more than delivering technically correct nutrition advice. It depends on understanding the athlete's wider environment, anticipating the pressures that disrupt good ...

25 Aug 46min

Fiber: Independent Benefits or Just a Proxy for Healthy Foods?

This episode answers one of the questions raised in the most recent Q&A episode on Sigma Nutrition Premium. The full episode includes the following questions: Fiber: Independent effect or proxy for ...

18 Aug 21min

#616: More Testing, Better Health? Harms of Overdiagnosis & Overtreatment - Austin Baraki, MD

Medical screening is often framed as an uncomplicated good: if disease is found earlier, treatment can begin earlier and outcomes should improve. This episode examines why that reasoning is incomplete...

11 Aug 1h 15min

#615: Why Processing Doesn't Determine the Healthfulness of Plant-Based Diets – Alysha Thompson, PhD

What does the evidence actually show when we look at plant-based dietary patterns through the lens of food processing? And does classifying foods as "ultra-processed" meaningfully change how we interp...

4 Aug 56min

#614: The Human Skills of Nutrition Coaching – Krista Scott-Dixon, PhD

In nutrition and health coaching, one of the central challenges is understanding how people actually change, particularly when life is complex, motivation fluctuates, and behaviour is shaped by emotio...

21 Jul 56min

#613: Supplement Safety & Medication Interactions – Giulia Guerrini, MPharm

Supplement safety is often discussed in very general terms, but in practice the risks depend heavily on the individual. A supplement that is reasonable for one person may be inappropriate for another ...

14 Jul 57min