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Sara Mesa Nutrition Coaching, Potts Point (2025)

10/07/2023

The main things to focus on hitting are protein, fibre & total calorie goal. Fats & carbs are interchangeable and have very little impact on losing body fat.

Don’t overcomplicate your macros and worry about being too specific with those goals. Eat your protein, get in your fibre and stick to your calories to see some epic results 💪🏼

04/07/2023

Follow these simple steps to calculate your maintenance calories💛

Remember, maintenance is a range and not one set number but using this as a guide will help you determine where you should be eating in order to maintain your physique 💪🏼

03/07/2023

Eating “healthy” vs eating for fat loss🫐🍑

We hear it all the time from clients “I’m eating healthy but I’m not making any progress”. Why is this?

Here’s a few reason why you may not be losing body fat while eating healthy

🔹You may be overconsuming high calorie “healthy” foods.

While eating high nutrient dense foods is great for your overall health- a lot of these healthy foods can be higher in calories. Ie. avocado, olive oil, seeds, nuts. So believe it or not, you can gain weight from eating too much of these foods (putting yourself in a calorie surplus whether its “bad” food or “good” food)

🔹You’re not tracking your food, therefore possibly in a maintenance or calorie surplus

Most people think they have a relatively good diet but when they actually use a tracker to measure their intake, they quickly realize that the calorie content in some foods is way higher than they expected even though it is considered to be healthy.

🔹You are really healthy during the week but blow it out on the weekends

Eating in a calorie deficit throughout the week isn’t enough to lose weight if you’re blowing it out on the weekends. The overall weekly average with big weekends will probably end up bringing you into a maintenance week or possibly even a surplus.

🔹You only let yourself eat what you deem “clean” and avoid eating ‘bad’ foods

No individual food causes fat gain/fat loss. It’s your overall consumption of food within your day. Eating a salad isn’t going to make you lose weight, just as much as a brownie won’t make you gain weight. If we can start to look at food as fuel rather than ‘good/bad’ we can eliminate some of this guilt and make our weight loss efforts feel easier. You’d be surprised that sometimes that burger you wanted is the same calories as a “healthy” salad.

Eating healthily is our number one priority with ourselves and any client because health always comes first. But if your goal is fat loss we cannot ignore that our overall energy intake (calories consumed) will dictate whether we get to that goal or not!

28/06/2023

Are you ready to invest in your health & fitness journey? Hiring a nutritionist may seem like a splurge but investing in your health should never take a backseat. Reevaluate what important to you and shift your spending habits to make room. If you never have to do another 6 week program or fad diet again, isn’t that worth the investment?

As a nutritionist, I'm here to give you all the reasons why you should consider investing in my services!🫶🏼

Let's embark on this exciting journey to a healthier, happier you! 💙 book a call through the link my bio x

27/06/2023

🥦Join me for a day in the life of eating in a calorie deficit as a nutritionist🥦

1500 CALS
140g PROTEIN

Let go of the notion that fat loss means eating less. It's all about making smart choices that nourish your body and support your goals!!!

🌄 Morning Fuel: Start your day with a balanced breakfast packed with protein, fiber and healthy fats. I love eggs. Aim for something like this or a veggie omlette, whole-grain toast with a side of avocado, protein oats with berries or a nutritious protein shake! These meals will fuel your body, keep you energized and satisfy you until lunchtime.

🍲 Nourishing Lunch: Opt for a colorful salad loaded with leafy greens, grilled chicken or tofu, mixed vegetables, and a sprinkle of seeds. Top it off with a homemade dressing made or store bought low calorie option. Remember, wholesome ingredients fuel your body with the goodness it needs.

🕛 Afternoon Snack: Keep your energy levels steady with a nutritious snack. I opted for some raspberries for extra fibre & added volume (also very low calorie) & added this Chobani passionfruit cup which feels like a little treat. The protein in my Greek yogurt will keep me feeling full & add on a good amount of protein to your day!

🍛 Balanced Dinner: Don’t over complicate how delicious a simple meal can be. Grill a piece of lean protein like salmon or chicken and serve it alongside a colorful selection of roasted vegetables and a small portion of whole grains like quinoa or brown rice. Eating a well-rounded meal ensures you're getting the nutrients you need while managing your caloric intake.

🍨 Evening Indulgence: Yes, you can still enjoy a treat while aiming for fat loss! End your day with a sensible yet delightful dessert. I don’t always have an ice cream but this day, I wanted one so I made it work. It's all about moderation and not restricting your daily food choices.

Remember, eating for fat loss doesn't mean depriving yourself. It's about making mindful choices, fueling your body with nutrient-dense foods, and finding balance. If you’re looking to find someone to help you make sustainable and enjoyable changes to your diet- look no further than your fit n hungry girl 🫶🏼

27/06/2023

🥦Join me for a day in the life of eating in a calorie deficit as a nutritionist🥦

Let go of the notion that fat loss means eating less. It's all about making smart choices that nourish your body and support your goals!!!

🌄 Morning Fuel: Start your day with a balanced breakfast packed with protein, fiber and healthy fats. I love eggs. Aim for something like this or a veggie omlette, whole-grain toast with a side of avocado, protein oats with berries or a nutritious protein shake! These meals will fuel your body, keep you energized and satisfy you until lunchtime.

🍲 Nourishing Lunch: Opt for a colorful salad loaded with leafy greens, grilled chicken or tofu, mixed vegetables, and a sprinkle of seeds. Top it off with a homemade dressing made or store bought low calorie option. Remember, wholesome ingredients fuel your body with the goodness it needs.

🕛 Afternoon Snack: Keep your energy levels steady with a nutritious snack. I opted for some raspberries for extra fibre & added volume (also very low calorie) & added this Chobani passionfruit cup which feels like a little treat. The protein in my Greek yogurt will keep me feeling full & add on a good amount of protein to your day!

🍛 Balanced Dinner: Don’t over complicate how delicious a simple meal can be. Grill a piece of lean protein like salmon or chicken and serve it alongside a colorful selection of roasted vegetables and a small portion of whole grains like quinoa or brown rice. Eating a well-rounded meal ensures you're getting the nutrients you need while managing your caloric intake.

🍨 Evening Indulgence: Yes, you can still enjoy a treat while aiming for fat loss! End your day with a sensible yet delightful dessert. I don’t always have an ice cream but this day, I wanted one so I made it work. It's all about moderation and not restricting your daily food choices.

Remember, eating for fat loss doesn't mean depriving yourself. It's about making mindful choices, fueling your body with nutrient-dense foods, and finding balance. If you’re looking to find someone to help you make sustainable and enjoyable changes to your diet- look no further than your fit n hungry girl 🫶🏼

25/06/2023

💤 Importance of Sleep During Fat Loss Phase 💤

🔹 Regulates your appetite: getting enough sleep helps regulate your appetite hormones (ghrelin and leptin) which can prevent increased cravings for high-calorie foods.

🔹 Supports your metabolism: Quality sleep helps maintain insulin sensitivity which helps improve the body's ability to use carbohydrates effectively.

🔹 Muscle prevention: During sleep, your body releases growth hormone which helps with muscle growth & repair while losing fat.

🔹Reduced stress-levels : Lack of sleep can increase stress levels. Getting enough sleep helps manage stress and allows for a balanced mindset.

Sleep is good. Don’t feel lazy for needing it. It’s actually helping you become a better more successful person in most aspects of your life. It supports both physical and mental health, making it easier to adhere to healthy habits and achieve your goals💚

14/06/2023

We’ve all been there. I definitely have. Killing myself everyday in a HIIT class thinking I was doing the most. Got myself to a workout class every single day sometimes even twice a day but yet I didn’t look like I trained and I still had a significant amount of body fat that I couldn’t get rid of.

While working out can aid in losing body fat- it is not the actual cause of why you lose body fat.

Let’s explore the reasons why JUST “working out” won’t make you lose body fat. 🧡🧡🧡

06/06/2023

Give your body a chance to thrive by eating enough and eating regularly. 🥬🫐🥑🍳🥩🥙

A calorie deficit should be phase not a lifestyle!!!

Here are some ways why chronically under-eating is not doing you any favors:

04/06/2023

Every week, after a long day of check-ins with my clients- I feel an overwhelming sense of happiness. Imagine finding a job you love that also educates & helps women feel like their most powerful, confident self.

My job is the easy part. I give you the tools, hold you accountable and give you support along the way. My clients put in the hard work. And the outcome? An education you can take with you for life and a body you can feel confident in.

If you are ready to make significant changes in your lifestyle, health & physique- DM me to discuss how we can work together to achieve them 💖

31/05/2023

You woke up, stepped on the scales and gained 1kg overnight????

Here are some possible reasons why scale readings may fluctuate:

💧Hydration levels: When you're dehydrated, your body retains water, which can make you weigh more. While if you're well-hydrated, your body may drop excess water which will give you likely give you lower weight scale reading

🍔Food intake: After eating a meal or drinking, your weight will naturally increase due to the amount that you’ve consumed. This increase is temporary and isn’t fat gain!

🚽Digestion and elimination: If you haven't had a bowel movement recently, your weight on the scale might be higher due to this.

💪🏼Muscle gain and fat loss: Muscle weighs more per volume. So, if you're losing fat but gaining muscle, your overall weight might remain stable or even increase while your body composition improves.

🩸Menstrual cycle: Hormonal fluctuations throughout the menstrual cycle can cause water retention and bloating. These temporary changes can lead to scale fluctuations during certain phases of the menstrual cycle.

⏱️Time of day: Weighing yourself at different times of the day can yield different results. Your weight tends to be lower in the morning and may increase throughout the day due to factors like food intake and hydration.

Weight fluctations are normal. We go through so many changes day to day, training intensity, stress levels, activity levels throughout the day. Don’t let the scale determine your happiness. It’s just one way of tracking progress & not the most reliable source to rely on❤️

26/05/2023

Let’s talk intermittent fasting. (PLS everyone take a second to read this)

Intermittent fasting has gained popularity as a weight loss strategy. While intermittent fasting can be a helpful tool for some, it is not a one-size-fits-all approach, and its effectiveness may vary from person to person.

The primary reason behind losing weight by intermittent fasting is purely calorie restriction—by limiting the time available for eating, people tend to consume fewer calories overall.

The key to successful weight loss is creating a calorie deficit, which can be achieved through various methods. It's important to find an approach that suits your lifestyle, preferences, and overall health goals. Some people may find intermittent fasting to be a sustainable and effective strategy, while others may prefer to spread out their calories evenly throughout the day in order to enjoy a meal in the morning.

Ultimately, weight loss is influenced by factors such as your metabolism, activity levels, overall diet quality, and adherence to a consistent calorie deficit. It's important to focus on overall healthy eating habits, regular physical activity, and finding an approach that works for you in the long term rather than relying solely on intermittent fasting as the sole solution for weight loss.

All of these methods such as fasting, keto, carnivore etc- all do one thing: calorie restriction. You are not losing weight because you don’t eat for x amount of time. You are not losing weight because carbs are the enemy. You are not losing weight because protein has magical powers. You are losing weight by cutting calories in some way, shape or form.

If you’re confused on how to approach fat loss in a different way- click on the link in bio & I can help provide personalized guidance and support that doesn’t involve skipping meals 👩🏽‍🏫

Sara Mesa Nutrition Coaching

10/07/2023

04/07/2023

03/07/2023

28/06/2023

27/06/2023

27/06/2023

25/06/2023

14/06/2023

06/06/2023

04/06/2023

31/05/2023

26/05/2023

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