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.

27/02/2026

This messy but brilliant breakfast is a fab and easy one to try for the weekend.

It takes about 6 mins to put together (or as long as your scrambling does). Call me crazy, but I don't even heat up the beans, just drain them and sprinkle with the spice blend.

Using 3 eggs (no oil or butter, just a good non-stick pan), half a tin of beans and half an avo, this contains roughly:

🥑 14g fibre (almost half your recommended daily intake)
🥑 30g protein
🥑 500kcal

It's already a filling breakfast but if you wanted to make it more substantial, stick some lovely wholemeal/seeded/sourdough toast on the side.

You could also save a few cals whilst upping the fibre and protein by swapping the avocado for a pile of beautiful peas.

It's eggscellent, will leave you full of beans and you'll want to avo it again another day (sorry).

For more great food ideas that support lasting, healthy weight-loss, sign up to get my free emails: https://mailchi.mp/khnutritioncoaching/subscribe

26/02/2026

When you're finally getting the weight loss results that have been out of reach for years, the last thing you want is to get back onto the rubbish rollercoaster of yo-yo dieting when you stop taking the medication.

Use the headspace gifted to you by the meds to:

🥑 look at your old habits
🥑 understand your relationship with food
🥑 build a healthier diet and
🥑 identify unhelpful eating behaviours

This can help minimise unwelcome weight regain after you've reached your goal.

It's never too late to start, but getting ahead of the game puts you in the strongest position possible to maintain what you've worked so hard to achieve.

If that feels like a lot, you don't have to do it on your own.

Find out how weight-loss coaching can make it easier, so you'll never have to do a dieting loop-the-loop again.

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

25/02/2026

It's easy to get stuck seeing yourself as a particular sort of person. One who behaves in a certain way, and that's just how you are.

If that isn't working so well for you, or is getting in the way of your goals, it's time to start thinking like Future You.

How would Future You do things differently?
What small steps could you take now so that you're ready to become Future You in 6 months' or a year's time?

And if you could use some help with taking those steps, find out what 1:1 Nutrition Coaching can do for you:

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

24/02/2026

Over-reacting to eating something I thought I shouldn't have is partly what kept me stuck on the unfun diet rollercoaster for so long.

I'd catastrophise the whole episode, making a mountain out of a few Malteasers and telling myself what a useless human that made me (quite the leap, I can see that now).

Please please please, if that sounds like you, try to keep things in perspective before you go into full punishment mode, either by binging or restricting hard to "make up for it". This will not work, I promise, and you just don't need to.

It's just cake (or chocolate, or cheese, or crisps, or all of them, it doesn't matter). Breathe and move on x

23/02/2026

You know when you've got things to do but you put them off by having a biscuit? Or by snaffling some leftovers from the fridge?

Like me, you might be a procrastineater (I made this word up and am very proud of it).

Here's what I do to try and avoid those kinds of unnecessary munchies:

1. Find other ways to put off what I should be doing (this isn't very efficient but it is real life), like a bit of a jigsaw, a few crossword clues (quick, not cryptic, I'm not a genius) or cleaning something.

2. Have a word with myself - eating isn't really an activity, and it isn't doing me any good, so what's the point?

3. Tell myself "maybe later" and leave the Hobnobs alone for a while until I get busy with something.

4. Actually do the thing I'm avoiding - OK this doesn't happen that often, but the task I'm putting off usually takes no time, and I feel much better when it's done!

Are you a procrastineater? What works for you?

🥑 For more tips and ideas around weight loss and nutrition, subscribe to my mailing list, it's free and it's (hopefully) quite fun: https://mailchi.mp/khnutritioncoaching/subscribe

20/02/2026

Asking the same question over and over can keeps you repeating the same dieting patterns or ending up back where you started.

By asking a different question, you can re-frame things completely and get to the root of what's going on rather than the constant firefighting of serial dieting.

Find out how weight losscan help you answer that new question by heading here: https://www.khnutritioncoaching.co.uk/

19/02/2026

There comes a point when even the most hardened dieter can't face joining a new weight loss group, drinking any more low-calorie soups or following yet another complicated meal plan.

That's the time when you're ready to step away from yo-yo dieting and do something that will make you happier and healthier, while still reaching your weight loss goals.

This client was an absolute treat to work with. They did an amazing job at changing their mindset, bringing in small, sensible new behaviours and leaving the unhelpful habits behind.

I'd love this for you too.

Find out how we can get there with 1:1 Nutrition Coaching: https://www.khnutritioncoaching.co.uk/nutrition-coaching-2/

18/02/2026

Back in my twenties, I thought that to have the "right" body, I needed to look like either Baywatch-era Pamela Anderson or model/tv presenter Kelly Brook.

So basically, I was stuffed.

So began a decades-long battle to change what I could about my shape and "fix" whatever was "wrong". Of course, there was nothing wrong, so there was nothing to fix and I was stuck in a futile, un-fun cycle.

Fast forward almost 30 years, and if I had to lose weight now, I'd hope it would be from a place of kindness, not punishment.

If you could use a hand re-framing weight loss, that's just one thing 1:1 Nutrition Coaching can help with.

Find out if it could be right for you here: https://www.khnutritioncoaching.co.uk/nutrition-coaching-2/

17/02/2026

I know it should be all about the pancakes today, but I'm bigging up breakfast instead...

This cheeky "cheesecake" (spoiler, there's no cheese in it) can be prepped the night before and taken to work with you if you're short on time or don't fancy eating first thing in the morning. It's absolutely delish and like a shaky X-Factor contestant, you can make it your own so it's perfect just for you.

Of course, you don't HAVE to have breakfast, but a filling, satisfying, healthy one can be a great help for weight loss.

It keeps energy levels steady and reduces the likelihood of reaching for suboptimal emergency snacks later in the morning.

Sound good?

Pop "Yum" in the comments and I'll share the recipe with you!

16/02/2026

If that constant commentary in your head is taking up too much space in your life, I know how that feels and it's not good.

Take a look at my latest blog, "How can I stop the food noise?"

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

13/02/2026

You've seen the reports about the likelihood of regaining weight after stopping weight loss medication, and it's pretty disheartening stuff.

So how to avoid being part of those statistics?

The problems we have with weight often have at least as much to do with what goes on in our head as with the food choices we make.

No-one wants to put the weight back on that's taken a lifetime to lose, so thinking with kindness about the reasons for the initial weight gain can be a great place to start and help you keep those pounds off for good.

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