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.

10/04/2026

Tahini makes meals just that little bit snazzier.

Drizzle, like here, on a roasted veg combo of red onion, butternut squash, courgette and peppers - even better with pomegranate seeds sparkling on the top.

Use over chicken or fish, or to make salads more interesting.

It's super easy to prepare:

Put a couple of tablespoons in a bowl with a good squeeze of lemon juice and a dash of water; stir well (it will curdle for a moment, but keep going); add more water until you get to a consistency like double cream. That's it!

09/04/2026

Weight loss medication could absolutely change your life.

It lets you succeed with your weight loss efforts when countless diets have let you down, and might even give you freedom from the food noise that has made things so much harder over the years.

It's incredible... but it's just one part of the jigsaw puzzle that is lasting weight loss.

For you to benefit from your progress for the long term, other areas including behaviour change and nutrition knowledge are key to success.

You might be nervous about slipping back into old eating patterns, or lack confidence after years of dieting which have left you unsure about what you can and can't eat.

Taking a look at these things sooner rather than later gives you the best chance at keeping the weight off, and goodness knows, you deserve that.

08/04/2026

It's not you, it's the nuggets...

These hyper-palatable foods are literally designed to be irresistible, so it's no wonder we can find them so hard to, er, resist.

If you can't yet imagine a version of your life where you can leave the Pringles untouched or walk past a Dairy Milk, let me reassure you that it can be done (I did it myself!) and you can find yourself more comfortably in control of what you choose to eat.

06/04/2026

Has a run-in with the Easter Bunny left you feeling full of regret as well as chocolate eggs?

That was me for years: eating way too many of them (often in secret and in a very short space of time), then feeling grim for days afterwards, physically and on an emotional level.

If that sounds like you, take a look at my latest blog "Help! I've eaten too much chocolate!" for how to do things differently this year.

https://www.khnutritioncoaching.co.uk/eaten-too-much-chocolate/

03/04/2026

Ah the bathroom scales... Are they a neutral, objective data source or a moral judgement on you as a person and how successful you are at weight loss and therefore in life?

If having them in your life affects your day, your mood, your confidence or your self-worth, please chuck them out (or at least put them away).

Bodyweight scales don't just show if you're losing or gaining fat. They also show how much you've had to drink, food that's undigested in your gut, your muscle mass and how much water your cells are holding.

The number on the display will fluctuate daily to take all of these into account. often by a few kilos from day to day, so they are not always the most reliable or accurate way of measuring your progress.

There are plenty of other ways to track how your weight loss efforts are going, like how your clothes fit, how your fitness is improving and even just how you feel in yourself.

So if the scales are telling you anything other than data, it might be time to step off for a while.

Reassurance and perspective are just two of the things you get from working with a nutrition coach. If you've lost your way or could use some support, I'd love to help.

Head to my website to find out how: https://www.khnutritioncoaching.co.uk/

02/04/2026

We use food for all sorts of reasons and that's generally a good thing. To show love, to celebrate, to nourish ourselves... all wonderful and positive drivers for eating.

When food is our go-to resource for pretty much everything life throws our way, it can start to become a problem.

Traditional weight loss diets look at trying to manage the consequences of overeating but they tend not to address the cause. Which is why every time we fall off the diet wagon, we hop straight back on a different one and continue the cycle. Nothing is changing in the background, so we keep repeating the same pattern.

Understanding why we eat the way we do is a vital step for breaking the yo-yo cycle and achieving lasting weight loss results. Reflect with curiosity and kindness, never judgement or criticism, and see what you find out.

01/04/2026

Over-reacting to eating something that kept me stuck for years.

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).

If food hasn't gone to plan, try to keep things in perspective before you go into full punishment mode, either by binging or restricting hard to "make up for it", you honestly don't need to.

To have a voice of reason, encouragement, advice and experience on hand whenever you need it, I'm right here.

Find out more on my website https://www.khnutritioncoaching.co.uk/

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/

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